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Parmigiano-Reggiano vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between parmigiano-Reggiano and ricotta

  • The amount of calcium, phosphorus, vitamin B12, zinc, copper, vitamin B2, and iron in parmigiano-Reggiano is higher than in ricotta.
  • Parmigiano-Reggiano covers your daily calcium needs 90% more than ricotta.
  • Ricotta has 18 times less sodium than parmigiano-Reggiano. Parmigiano-Reggiano has 1529mg of sodium, while ricotta has 84mg.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Cheese, ricotta, whole milk.

Infographic

Parmigiano-Reggiano vs Ricotta infographic
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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.
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% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +435.7%
Contains more PotassiumPotassium +19%
Contains more IronIron +136.8%
Contains more CopperCopper +1033.3%
Contains more ZincZinc +233.6%
Contains more PhosphorusPhosphorus +361.4%
Contains more ManganeseManganese +1316.7%
Contains more SeleniumSelenium +22.1%
Contains less SodiumSodium -94.5%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +149.2%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin B12Vitamin B12 +564.7%
Contains more Vitamin KVitamin K +54.5%
Contains more CholineCholine +18.3%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.104mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Ricotta DV% diff.
Calcium 1109mg 207mg 90%
Phosphorus 729mg 158mg 82%
Vitamin B12 2.26µg 0.34µg 80%
Sodium 1529mg 84mg 63%
Zinc 3.87mg 1.16mg 25%
Copper 0.238mg 0.021mg 24%
Saturated fat 13.317g 8.295g 23%
Vitamin B2 0.486mg 0.195mg 22%
Protein 20g 11.26g 17%
Cholesterol 88mg 51mg 12%
Fats 20g 12.98g 11%
Iron 0.9mg 0.38mg 7%
Monounsaturated fat 6.098g 3.627g 6%
Magnesium 38mg 11mg 6%
Selenium 17.7µg 14.5µg 6%
Calories 265kcal 174kcal 5%
Vitamin A 160µg 120µg 4%
Manganese 0.085mg 0.006mg 3%
Vitamin B5 0.325mg 0.213mg 2%
Vitamin K 1.7µg 1.1µg 1%
Choline 20.7mg 17.5mg 1%
Polyunsaturated fat 0.462g 0.385g 1%
Folate 10µg 12µg 1%
Vitamin B1 0.029mg 0.013mg 1%
Vitamin D 0.4µg 0.2µg 1%
Potassium 125mg 105mg 1%
Vitamin D 15IU 10IU 1%
Carbs 1.37g 3.04g 1%
Net carbs 1.37g 3.04g N/A
Sugar 0g 0.27g N/A
Vitamin E 0.17mg 0.11mg 0%
Vitamin B3 0.114mg 0.104mg 0%
Vitamin B6 0.049mg 0.043mg 0%
Tryptophan 0.24mg 0.125mg 0%
Threonine 1.519mg 0.517mg 0%
Isoleucine 1.2mg 0.589mg 0%
Leucine 2.983mg 1.221mg 0%
Lysine 2.459mg 1.338mg 0%
Methionine 0.369mg 0.281mg 0%
Phenylalanine 1.604mg 0.556mg 0%
Valine 1.498mg 0.692mg 0%
Histidine 0.752mg 0.459mg 0%

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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +77.6%
Contains more FatsFats +54.1%
Contains more OtherOther +687.3%
Contains more CarbsCarbs +121.9%
Contains more WaterWater +41.7%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +68.1%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated fat -37.7%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.