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

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A recap on differences between Parmigiano-Reggiano and Flour

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, and Phosphorus, however, Flour is higher in Vitamin B1, Iron, Folate, Vitamin B3, and Selenium.
  • Parmigiano-Reggiano covers your daily Calcium needs 109% more than Flour.
  • Flour has less Sodium.

Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Parmigiano-Reggiano vs Flour 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%
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +7293.3%
Contains more PotassiumPotassium +16.8%
Contains more CopperCopper +65.3%
Contains more ZincZinc +452.9%
Contains more PhosphorusPhosphorus +575%
Contains more IronIron +415.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +702.4%
Contains more SeleniumSelenium +91.5%

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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +466.7%
Contains more CholineCholine +99%
Contains more Vitamin B1Vitamin B1 +2606.9%
Contains more Vitamin B3Vitamin B3 +5078.9%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more FolateFolate +1730%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.494mg

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
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +93.6%
Contains more FatsFats +1940.8%
Contains more WaterWater +324.5%
Contains more OtherOther +1645.7%
Contains more CarbsCarbs +5470.1%

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
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +6909.2%
Contains more Poly. FatPolyunsaturated fat +11.9%
Contains less Sat. FatSaturated Fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Flour Opinion
Calories 265kcal 364kcal Flour
Protein 20g 10.33g Parmigiano-Reggiano
Fats 20g 0.98g Parmigiano-Reggiano
Net carbs 1.37g 73.61g Flour
Carbs 1.37g 76.31g Flour
Cholesterol 88mg 0mg Flour
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 22mg Parmigiano-Reggiano
Calcium 1109mg 15mg Parmigiano-Reggiano
Potassium 125mg 107mg Parmigiano-Reggiano
Iron 0.9mg 4.64mg Flour
Sugar 0g 0.27g Parmigiano-Reggiano
Fiber 0g 2.7g Flour
Copper 0.238mg 0.144mg Parmigiano-Reggiano
Zinc 3.87mg 0.7mg Parmigiano-Reggiano
Phosphorus 729mg 108mg Parmigiano-Reggiano
Sodium 1529mg 2mg Flour
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.06mg Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 0.682mg Flour
Selenium 17.7µg 33.9µg Flour
Vitamin B1 0.029mg 0.785mg Flour
Vitamin B2 0.486mg 0.494mg Flour
Vitamin B3 0.114mg 5.904mg Flour
Vitamin B5 0.325mg 0.438mg Flour
Vitamin B6 0.049mg 0.044mg Parmigiano-Reggiano
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 0.3µg Parmigiano-Reggiano
Folate 10µg 183µg Flour
Choline 20.7mg 10.4mg Parmigiano-Reggiano
Saturated Fat 13.317g 0.155g Flour
Monounsaturated Fat 6.098g 0.087g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.413g Parmigiano-Reggiano
Tryptophan 0.24mg 0.127mg Parmigiano-Reggiano
Threonine 1.519mg 0.281mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.357mg Parmigiano-Reggiano
Leucine 2.983mg 0.71mg Parmigiano-Reggiano
Lysine 2.459mg 0.228mg Parmigiano-Reggiano
Methionine 0.369mg 0.183mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.52mg Parmigiano-Reggiano
Valine 1.498mg 0.415mg Parmigiano-Reggiano
Histidine 0.752mg 0.23mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Flour
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
39%
Parmigiano-Reggiano
46%
Flour
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
59%
Flour

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1527mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 13.162g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2.2)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.