Parmigiano-Reggiano vs. Brown rice — In-Depth Nutrition Comparison

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Differences between parmigiano-Reggiano and brown rice

Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, vitamin B2, zinc, and selenium, while brown rice has more manganese.
Parmigiano-Reggiano's daily need coverage for calcium is 111% higher.
The amount of cholesterol in brown rice is lower.
Parmigiano-Reggiano has a lower glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of brown rice is 66.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Rice, brown, long-grain, cooked.

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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.

Parmigiano-Reggiano

Brown rice

Contains more CalciumCalcium	+36866.7%
Contains more PotassiumPotassium	+45.3%
Contains more IronIron	+60.7%
Contains more CopperCopper	+124.5%
Contains more ZincZinc	+445.1%
Contains more PhosphorusPhosphorus	+607.8%
Contains more SeleniumSelenium	+205.2%

Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+1045.9%

~equal in Magnesium ~39mg

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.

Parmigiano-Reggiano

Brown rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+604.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+750%
Contains more CholineCholine	+125%

Contains more Vitamin B1Vitamin B1	+513.8%
Contains more Vitamin B3Vitamin B3	+2146.5%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more Vitamin B6Vitamin B6	+151%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.17mg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	1109mg	3mg	111%
Vitamin B12	2.26µg	0µg	94%
Phosphorus	729mg	103mg	89%
Sodium	1529mg	4mg	66%
Saturated fat	13.317g	0.26g	59%
Manganese	0.085mg	0.974mg	39%
Protein	20g	2.74g	35%
Vitamin B2	0.486mg	0.069mg	32%
Zinc	3.87mg	0.71mg	29%
Fats	20g	0.97g	29%
Cholesterol	88mg	0mg	29%
Selenium	17.7µg	5.8µg	22%
Vitamin A	160µg	0µg	18%
Vitamin B3	0.114mg	2.561mg	15%
Copper	0.238mg	0.106mg	15%
Monounsaturated fat	6.098g	0.369g	14%
Vitamin B1	0.029mg	0.178mg	12%
Starch		24.79g	10%
Carbs	1.37g	25.58g	8%
Calories	265kcal	123kcal	7%
Fiber	0g	1.6g	6%
Vitamin B6	0.049mg	0.123mg	6%
Iron	0.9mg	0.56mg	4%
Vitamin D	0.4µg	0µg	2%
Choline	20.7mg	9.2mg	2%
Vitamin D	15IU	0IU	2%
Polyunsaturated fat	0.462g	0.366g	1%
Potassium	125mg	86mg	1%
Vitamin B5	0.325mg	0.38mg	1%
Vitamin K	1.7µg	0.2µg	1%
Net carbs	1.37g	23.98g	N/A
Magnesium	38mg	39mg	0%
Sugar	0g	0.24g	N/A
Vitamin E	0.17mg	0.17mg	0%
Folate	10µg	9µg	0%
Tryptophan	0.24mg	0.033mg	0%
Threonine	1.519mg	0.095mg	0%
Isoleucine	1.2mg	0.109mg	0%
Leucine	2.983mg	0.214mg	0%
Lysine	2.459mg	0.099mg	0%
Methionine	0.369mg	0.058mg	0%
Phenylalanine	1.604mg	0.133mg	0%
Valine	1.498mg	0.151mg	0%
Histidine	0.752mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A