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  6. Parmigiano-Reggiano vs. Spelt

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

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The main differences between Parmigiano-Reggiano and Spelt

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, and Phosphorus, however, Spelt has more Manganese, Iron, Fiber, Vitamin B3, and Copper.
  • Daily need coverage for Manganese from Spelt is 126% higher.
  • Spelt is lower in Sodium.

Food types used in this article are Cheese, parmesan, dry grated, reduced fat and Spelt, uncooked.

Infographic

Parmigiano-Reggiano vs Spelt 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.
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
6
Spelt
Spelt
Contains more Calcium +4007.4%
Contains more Phosphorus +81.8%
Contains more Zinc +18%
Contains more Selenium +51.3%
Contains more Iron +393.3%
Contains more Magnesium +257.9%
Contains more Potassium +210.4%
Contains less Sodium -99.5%
Contains more Copper +114.7%
Contains more Manganese +3409.4%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +4007.4%
Contains more Phosphorus +81.8%
Contains more Zinc +18%
Contains more Selenium +51.3%
Contains more Iron +393.3%
Contains more Magnesium +257.9%
Contains more Potassium +210.4%
Contains less Sodium -99.5%
Contains more Copper +114.7%
Contains more Manganese +3409.4%

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
Parmigiano-Reggiano
4
:
7
Spelt
Spelt
Contains more Vitamin A +5950%
Contains more Vitamin B2 +330.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +1155.2%
Contains more Vitamin B3 +5902.6%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +369.4%
Contains more Folate +350%
Contains more Vitamin K +111.8%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +5950%
Contains more Vitamin B2 +330.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +364.7%
Contains more Vitamin B1 +1155.2%
Contains more Vitamin B3 +5902.6%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +369.4%
Contains more Folate +350%
Contains more Vitamin K +111.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
1
Spelt
Spelt
Contains more Protein +37.3%
Contains more Fats +723%
Contains more Water +359.2%
Contains more Other +348.6%
Contains more Carbs +5023.4%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +37.3%
Contains more Fats +723%
Contains more Water +359.2%
Contains more Other +348.6%
Contains more Carbs +5023.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +1270.3%
Contains less Saturated Fat -97%
Contains more Polyunsaturated fat +172.3%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +1270.3%
Contains less Saturated Fat -97%
Contains more Polyunsaturated fat +172.3%

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 Spelt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Spelt Opinion
Net carbs 1.37g 59.49g Spelt
Protein 20g 14.57g Parmigiano-Reggiano
Fats 20g 2.43g Parmigiano-Reggiano
Carbs 1.37g 70.19g Spelt
Calories 265kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Parmigiano-Reggiano
Fiber 0g 10.7g Spelt
Calcium 1109mg 27mg Parmigiano-Reggiano
Iron 0.9mg 4.44mg Spelt
Magnesium 38mg 136mg Spelt
Phosphorus 729mg 401mg Parmigiano-Reggiano
Potassium 125mg 388mg Spelt
Sodium 1529mg 8mg Spelt
Zinc 3.87mg 3.28mg Parmigiano-Reggiano
Copper 0.238mg 0.511mg Spelt
Manganese 0.085mg 2.983mg Spelt
Selenium 17.7µg 11.7µg Parmigiano-Reggiano
Vitamin A 605IU 10IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.79mg Spelt
Vitamin D 15IU Parmigiano-Reggiano
Vitamin D 0.4µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.364mg Spelt
Vitamin B2 0.486mg 0.113mg Parmigiano-Reggiano
Vitamin B3 0.114mg 6.843mg Spelt
Vitamin B5 0.325mg 1.068mg Spelt
Vitamin B6 0.049mg 0.23mg Spelt
Folate 10µg 45µg Spelt
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 3.6µg Spelt
Tryptophan 0.24mg 0.132mg Parmigiano-Reggiano
Threonine 1.519mg 0.443mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.552mg Parmigiano-Reggiano
Leucine 2.983mg 1.07mg Parmigiano-Reggiano
Lysine 2.459mg 0.409mg Parmigiano-Reggiano
Methionine 0.369mg 0.258mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.737mg Parmigiano-Reggiano
Valine 1.498mg 0.681mg Parmigiano-Reggiano
Histidine 0.752mg 0.36mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Spelt
Saturated Fat 13.317g 0.406g Spelt
Monounsaturated Fat 6.098g 0.445g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
42%
Parmigiano-Reggiano
35%
Spelt
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1521mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 12.911g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.2)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 36)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.