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  6. Parmigiano-Reggiano vs. Rye

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

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What are the main differences between parmigiano-Reggiano and rye?

  • Parmigiano-Reggiano is richer in calcium, vitamin B12, and phosphorus, yet rye is richer in manganese, fiber, vitamin B3, and vitamin B1.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% higher.
  • Rye contains less cholesterol.

We used Cheese, parmesan, dry grated, reduced fat and Rye grain types in this comparison.

Infographic

Parmigiano-Reggiano vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +4520.8%
Contains more ZincZinc +46%
Contains more PhosphorusPhosphorus +119.6%
Contains more SeleniumSelenium +27.3%
Contains more MagnesiumMagnesium +189.5%
Contains more PotassiumPotassium +308%
Contains more IronIron +192.2%
Contains more CopperCopper +54.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2931.8%

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +989.7%
Contains more Vitamin B3Vitamin B3 +3645.6%
Contains more Vitamin B5Vitamin B5 +348%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +247.1%
Contains more FolateFolate +280%
Contains more CholineCholine +46.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Rye DV% diff.
Calcium 1109mg 24mg 109%
Manganese 0.085mg 2.577mg 108%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 2mg 66%
Saturated fat 13.317g 0.197g 60%
Fiber 0g 15.1g 60%
Phosphorus 729mg 332mg 57%
Cholesterol 88mg 0mg 29%
Fats 20g 1.63g 28%
Vitamin B3 0.114mg 4.27mg 26%
Carbs 1.37g 75.86g 25%
Vitamin B1 0.029mg 0.316mg 24%
Vitamin B5 0.325mg 1.456mg 23%
Iron 0.9mg 2.63mg 22%
Protein 20g 10.34g 19%
Vitamin B6 0.049mg 0.294mg 19%
Vitamin A 160µg 1µg 18%
Vitamin B2 0.486mg 0.251mg 18%
Magnesium 38mg 110mg 17%
Monounsaturated fat 6.098g 0.208g 15%
Copper 0.238mg 0.367mg 14%
Zinc 3.87mg 2.65mg 11%
Potassium 125mg 510mg 11%
Folate 10µg 38µg 7%
Selenium 17.7µg 13.9µg 7%
Vitamin E 0.17mg 0.85mg 5%
Vitamin K 1.7µg 5.9µg 4%
Calories 265kcal 338kcal 4%
Vitamin D 0.4µg 0µg 2%
Choline 20.7mg 30.4mg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 0.462g 0.767g 2%
Net carbs 1.37g 60.76g N/A
Sugar 0g 0.98g N/A
Tryptophan 0.24mg 0.108mg 0%
Threonine 1.519mg 0.289mg 0%
Isoleucine 1.2mg 0.208mg 0%
Leucine 2.983mg 0.563mg 0%
Lysine 2.459mg 0.286mg 0%
Methionine 0.369mg 0.153mg 0%
Phenylalanine 1.604mg 0.435mg 0%
Valine 1.498mg 0.317mg 0%
Histidine 0.752mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +93.4%
Contains more FatsFats +1127%
Contains more WaterWater +377.4%
Contains more OtherOther +411.5%
Contains more CarbsCarbs +5437.2%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2831.7%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +66%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.