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  6. Parmigiano-Reggiano vs. Wheat

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

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Summary of differences between parmigiano-Reggiano and wheat

  • Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, vitamin B2, and zinc; however, wheat is higher in manganese and selenium.
  • Parmigiano-Reggiano covers your daily need for calcium, 110% more than wheat.
  • Wheat has less cholesterol.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Wheat, KAMUT khorasan, cooked.

Infographic

Parmigiano-Reggiano vs Wheat 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%
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +12222.2%
Contains more CopperCopper +15%
Contains more ZincZinc +110.3%
Contains more PhosphorusPhosphorus +395.9%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +31.2%
Contains more IronIron +95.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1111.8%
Contains more SeleniumSelenium +80.2%

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%
Wheat
Wheat
4
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1520%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B3Vitamin B3 +1921.9%
Contains more Vitamin B6Vitamin B6 +42.9%
~equal in Vitamin C ~mg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Wheat DV% diff.
Calcium 1109mg 9mg 110%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 147mg 83%
Sodium 1529mg 8mg 66%
Saturated fat 13.317g 0.077g 60%
Manganese 0.085mg 1.03mg 41%
Vitamin B2 0.486mg 0.03mg 35%
Fats 20g 0.83g 29%
Protein 20g 5.71g 29%
Cholesterol 88mg 0mg 29%
Selenium 17.7µg 31.9µg 26%
Vitamin A 160µg 18%
Zinc 3.87mg 1.84mg 18%
Fiber 0g 4.3g 17%
Monounsaturated fat 6.098g 0.084g 15%
Vitamin B3 0.114mg 2.305mg 14%
Iron 0.9mg 1.76mg 11%
Carbs 1.37g 27.6g 9%
Vitamin B5 0.325mg 7%
Calories 265kcal 132kcal 7%
Vitamin B1 0.029mg 0.095mg 6%
Choline 20.7mg 4%
Copper 0.238mg 0.207mg 3%
Vitamin D 0.4µg 2%
Magnesium 38mg 48mg 2%
Vitamin D 15IU 2%
Vitamin B6 0.049mg 0.07mg 2%
Potassium 125mg 164mg 1%
Vitamin K 1.7µg 1%
Polyunsaturated fat 0.462g 0.243g 1%
Net carbs 1.37g 23.3g N/A
Sugar 0g 3.07g N/A
Vitamin E 0.17mg 0.24mg 0%
Folate 10µg 11µg 0%
Trans fat 0.002g N/A
Tryptophan 0.24mg 0.051mg 0%
Threonine 1.519mg 0.172mg 0%
Isoleucine 1.2mg 0.22mg 0%
Leucine 2.983mg 0.432mg 0%
Lysine 2.459mg 0.161mg 0%
Methionine 0.369mg 0.097mg 0%
Phenylalanine 1.604mg 0.3mg 0%
Valine 1.498mg 0.267mg 0%
Histidine 0.752mg 0.147mg 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
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +250.3%
Contains more FatsFats +2309.6%
Contains more OtherOther +1080.9%
Contains more CarbsCarbs +1914.6%
Contains more WaterWater +28.8%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +7159.5%
Contains more Poly. FatPolyunsaturated fat +90.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.