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  6. Parmigiano-Reggiano vs. Greek yogurt

Parmigiano-Reggiano vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the differences between parmigiano-Reggiano and Greek yogurt?

  • Parmigiano-Reggiano is richer than Greek yogurt in calcium, phosphorus, vitamin B12, zinc, copper, vitamin B2, and selenium.
  • Parmigiano-Reggiano's daily need coverage for calcium is 101% more.
  • Parmigiano-Reggiano has 44 times more sodium than Greek yogurt. While parmigiano-Reggiano has 1529mg of sodium, Greek yogurt has only 35mg.
  • The glycemic index of Greek yogurt is lower.

We used Cheese, parmesan, dry grated, reduced fat and Yogurt, Greek, plain, whole milk types in this article.

Infographic

Parmigiano-Reggiano vs Greek yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +1009%
Contains more IronIron +∞%
Contains more CopperCopper +1300%
Contains more ZincZinc +644.2%
Contains more PhosphorusPhosphorus +440%
Contains more ManganeseManganese +844.4%
Contains more SeleniumSelenium +82.5%
Contains more PotassiumPotassium +12.8%
Contains less SodiumSodium -97.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +74.8%
Contains more Vitamin B12Vitamin B12 +201.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +37.1%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B6Vitamin B6 +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.331mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +122.2%
Contains more FatsFats +300%
Contains more OtherOther +1015.3%
Contains more CarbsCarbs +190.5%
Contains more WaterWater +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +185.5%
Contains less Sat. FatSaturated fat -82%
~equal in Polyunsaturated fat ~0.469g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Greek yogurt
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Greek yogurt DV% diff.
Calcium 1109mg 100mg 101%
Phosphorus 729mg 135mg 85%
Sodium 1529mg 35mg 65%
Vitamin B12 2.26µg 0.75µg 63%
Saturated fat 13.317g 2.395g 50%
Zinc 3.87mg 0.52mg 30%
Cholesterol 88mg 13mg 25%
Copper 0.238mg 0.017mg 25%
Fats 20g 5g 23%
Protein 20g 9g 22%
Vitamin A 160µg 2µg 18%
Vitamin B2 0.486mg 0.278mg 16%
Selenium 17.7µg 9.7µg 15%
Iron 0.9mg 0mg 11%
Monounsaturated fat 6.098g 2.136g 10%
Calories 265kcal 97kcal 8%
Magnesium 38mg 11mg 6%
Manganese 0.085mg 0.009mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Carbs 1.37g 3.98g 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin B1 0.029mg 0.023mg 1%
Vitamin B3 0.114mg 0.208mg 1%
Vitamin B6 0.049mg 0.063mg 1%
Vitamin K 1.7µg 0µg 1%
Folate 10µg 5µg 1%
Choline 20.7mg 15.1mg 1%
Net carbs 1.37g 3.98g N/A
Potassium 125mg 141mg 0%
Sugar 0g 4g N/A
Vitamin B5 0.325mg 0.331mg 0%
Polyunsaturated fat 0.462g 0.469g 0%
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Parmigiano-Reggiano
17%
Greek yogurt
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
19%
Greek yogurt

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 4g)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1494mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 10.922g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $3.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.