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  6. Parmigiano-Reggiano vs. Wheat

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

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Significant differences between Parmigiano-Reggiano and Wheat

  • Parmigiano-Reggiano has more Calcium, and Vitamin B12, however, Wheat is richer in Selenium, Manganese, Vitamin B3, Copper, Iron, and Vitamin B1.
  • Wheat covers your daily Selenium needs 130% more than Parmigiano-Reggiano.
  • Wheat contains less Sodium.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Wheat, durum.

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
8
Wheat
Wheat
Contains more Calcium +3161.8%
Contains more Phosphorus +43.5%
Contains more Iron +291.1%
Contains more Magnesium +278.9%
Contains more Potassium +244.8%
Contains less Sodium -99.9%
Contains more Copper +132.4%
Contains more Manganese +3443.5%
Contains more Selenium +405.1%
Equal in Zinc - 4.16
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +3161.8%
Contains more Phosphorus +43.5%
Contains more Iron +291.1%
Contains more Magnesium +278.9%
Contains more Potassium +244.8%
Contains less Sodium -99.9%
Contains more Copper +132.4%
Contains more Manganese +3443.5%
Contains more Selenium +405.1%
Equal in Zinc - 4.16

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
6
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1344.8%
Contains more Vitamin B3 +5810.5%
Contains more Vitamin B5 +187.7%
Contains more Vitamin B6 +755.1%
Contains more Folate +330%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1344.8%
Contains more Vitamin B3 +5810.5%
Contains more Vitamin B5 +187.7%
Contains more Vitamin B6 +755.1%
Contains more Folate +330%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
1
Wheat
Wheat
Contains more Protein +46.2%
Contains more Fats +709.7%
Contains more Water +362.5%
Contains more Other +351.1%
Contains more Carbs +5092%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +46.2%
Contains more Fats +709.7%
Contains more Water +362.5%
Contains more Other +351.1%
Contains more Carbs +5092%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
1
:
2
Wheat
Wheat
Contains more Monounsaturated Fat +1672.7%
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +111.7%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +1672.7%
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +111.7%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Wheat Opinion
Net carbs 1.37g 71.13g Wheat
Protein 20g 13.68g Parmigiano-Reggiano
Fats 20g 2.47g Parmigiano-Reggiano
Carbs 1.37g 71.13g Wheat
Calories 265kcal 339kcal Wheat
Calcium 1109mg 34mg Parmigiano-Reggiano
Iron 0.9mg 3.52mg Wheat
Magnesium 38mg 144mg Wheat
Phosphorus 729mg 508mg Parmigiano-Reggiano
Potassium 125mg 431mg Wheat
Sodium 1529mg 2mg Wheat
Zinc 3.87mg 4.16mg Wheat
Copper 0.238mg 0.553mg Wheat
Manganese 0.085mg 3.012mg Wheat
Selenium 17.7µg 89.4µg Wheat
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg Parmigiano-Reggiano
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.419mg Wheat
Vitamin B2 0.486mg 0.121mg Parmigiano-Reggiano
Vitamin B3 0.114mg 6.738mg Wheat
Vitamin B5 0.325mg 0.935mg Wheat
Vitamin B6 0.049mg 0.419mg Wheat
Folate 10µg 43µg Wheat
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Tryptophan 0.24mg 0.176mg Parmigiano-Reggiano
Threonine 1.519mg 0.366mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.533mg Parmigiano-Reggiano
Leucine 2.983mg 0.934mg Parmigiano-Reggiano
Lysine 2.459mg 0.303mg Parmigiano-Reggiano
Methionine 0.369mg 0.221mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.681mg Parmigiano-Reggiano
Valine 1.498mg 0.594mg Parmigiano-Reggiano
Histidine 0.752mg 0.322mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Wheat
Saturated Fat 13.317g 0.454g Wheat
Monounsaturated Fat 6.098g 0.344g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1527mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 12.863g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.8)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 23)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.