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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.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of parmigiano-Reggiano is 27.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +3161.8%
Contains more PhosphorusPhosphorus +43.5%
Contains more MagnesiumMagnesium +278.9%
Contains more PotassiumPotassium +244.8%
Contains more IronIron +291.1%
Contains more CopperCopper +132.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +3443.5%
Contains more SeleniumSelenium +405.1%
~equal in Zinc ~4.16mg

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%
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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +301.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1344.8%
Contains more Vitamin B3Vitamin B3 +5810.5%
Contains more Vitamin B5Vitamin B5 +187.7%
Contains more Vitamin B6Vitamin B6 +755.1%
Contains more FolateFolate +330%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Wheat DV% diff.
Selenium 17.7µg 89.4µg 130%
Manganese 0.085mg 3.012mg 127%
Calcium 1109mg 34mg 108%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 2mg 66%
Saturated fat 13.317g 0.454g 58%
Vitamin B3 0.114mg 6.738mg 41%
Copper 0.238mg 0.553mg 35%
Vitamin B1 0.029mg 0.419mg 33%
Iron 0.9mg 3.52mg 33%
Phosphorus 729mg 508mg 32%
Cholesterol 88mg 0mg 29%
Vitamin B6 0.049mg 0.419mg 28%
Vitamin B2 0.486mg 0.121mg 28%
Fats 20g 2.47g 27%
Magnesium 38mg 144mg 25%
Carbs 1.37g 71.13g 23%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 6.098g 0.344g 14%
Protein 20g 13.68g 13%
Vitamin B5 0.325mg 0.935mg 12%
Potassium 125mg 431mg 9%
Folate 10µg 43µg 8%
Choline 20.7mg 4%
Calories 265kcal 339kcal 4%
Polyunsaturated fat 0.462g 0.978g 3%
Zinc 3.87mg 4.16mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin K 1.7µg 1%
Vitamin E 0.17mg 1%
Net carbs 1.37g 71.13g N/A
Tryptophan 0.24mg 0.176mg 0%
Threonine 1.519mg 0.366mg 0%
Isoleucine 1.2mg 0.533mg 0%
Leucine 2.983mg 0.934mg 0%
Lysine 2.459mg 0.303mg 0%
Methionine 0.369mg 0.221mg 0%
Phenylalanine 1.604mg 0.681mg 0%
Valine 1.498mg 0.594mg 0%
Histidine 0.752mg 0.322mg 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
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 ProteinProtein +46.2%
Contains more FatsFats +709.7%
Contains more WaterWater +362.5%
Contains more OtherOther +351.1%
Contains more CarbsCarbs +5092%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1672.7%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +111.7%

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.