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

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How are parmigiano-Reggiano and sugar different?

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper than sugar.
  • Daily need coverage for calcium for parmigiano-Reggiano is 111% higher.
  • Sugar has less saturated fat.
  • Parmigiano-Reggiano has a lower glycemic index (27) than sugar (65).

Cheese, parmesan, dry grated, reduced fat and Sugars, granulated are the varieties used in this article.

Infographic

Parmigiano-Reggiano vs Sugar 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%
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +110800%
Contains more PotassiumPotassium +6150%
Contains more IronIron +1700%
Contains more CopperCopper +3300%
Contains more ZincZinc +38600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +2025%
Contains more SeleniumSelenium +2850%
Contains less SodiumSodium -99.9%

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%
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +2457.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +252900%
Contains more OtherOther +∞%
Contains more CarbsCarbs +7197.8%

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 Sugar
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Sugar DV% diff.
Calcium 1109mg 1mg 111%
Phosphorus 729mg 0mg 104%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 1mg 66%
Saturated fat 13.317g 0g 61%
Protein 20g 0g 40%
Vitamin B2 0.486mg 0.019mg 36%
Zinc 3.87mg 0.01mg 35%
Carbs 1.37g 99.98g 33%
Fats 20g 0g 31%
Selenium 17.7µg 0.6µg 31%
Cholesterol 88mg 0mg 29%
Copper 0.238mg 0.007mg 26%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 6.098g 0g 15%
Iron 0.9mg 0.05mg 11%
Magnesium 38mg 0mg 9%
Vitamin B5 0.325mg 0mg 7%
Calories 265kcal 387kcal 6%
Manganese 0.085mg 0.004mg 4%
Choline 20.7mg 0mg 4%
Vitamin B6 0.049mg 0mg 4%
Potassium 125mg 2mg 4%
Folate 10µg 0µg 3%
Polyunsaturated fat 0.462g 0g 3%
Vitamin B1 0.029mg 0mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin B3 0.114mg 0mg 1%
Vitamin K 1.7µg 0µg 1%
Vitamin E 0.17mg 0mg 1%
Net carbs 1.37g 99.98g N/A
Sugar 0g 99.8g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
1%
Sugar

Comparison summary

Which food is lower in Cholesterol?
Sugar
Sugar is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1528mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 13.317g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $3.1)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 99.8g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.