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  6. Parmigiano-Reggiano vs. Wild rice raw

Parmigiano-Reggiano vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between parmigiano-Reggiano and wild rice raw

  • Parmigiano-Reggiano has more calcium, vitamin B12, and phosphorus; however, wild rice raw has more manganese, vitamin B3, magnesium, and copper.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% more.
  • Wild rice raw is lower in cholesterol.
  • Wild rice raw has a higher glycemic index than parmigiano-Reggiano.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Wild rice, raw.

Infographic

Parmigiano-Reggiano vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +5181%
Contains more PhosphorusPhosphorus +68.4%
Contains more SeleniumSelenium +532.1%
Contains more MagnesiumMagnesium +365.8%
Contains more PotassiumPotassium +241.6%
Contains more IronIron +117.8%
Contains more CopperCopper +120.2%
Contains more ZincZinc +54%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1463.5%

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% 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B3Vitamin B3 +5806.1%
Contains more Vitamin B5Vitamin B5 +230.5%
Contains more Vitamin B6Vitamin B6 +698%
Contains more Vitamin KVitamin K +11.8%
Contains more FolateFolate +850%
Contains more CholineCholine +69.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Wild rice raw DV% diff.
Calcium 1109mg 21mg 109%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 7mg 66%
Saturated fat 13.317g 0.156g 60%
Manganese 0.085mg 1.329mg 54%
Phosphorus 729mg 433mg 42%
Vitamin B3 0.114mg 6.733mg 41%
Magnesium 38mg 177mg 33%
Copper 0.238mg 0.524mg 32%
Fats 20g 1.08g 29%
Cholesterol 88mg 0mg 29%
Selenium 17.7µg 2.8µg 27%
Vitamin B6 0.049mg 0.391mg 26%
Carbs 1.37g 74.9g 25%
Fiber 0g 6.2g 25%
Folate 10µg 95µg 21%
Zinc 3.87mg 5.96mg 19%
Vitamin A 160µg 1µg 18%
Vitamin B2 0.486mg 0.262mg 17%
Vitamin B5 0.325mg 1.074mg 15%
Monounsaturated fat 6.098g 0.159g 15%
Iron 0.9mg 1.96mg 13%
Protein 20g 14.73g 11%
Potassium 125mg 427mg 9%
Vitamin B1 0.029mg 0.115mg 7%
Calories 265kcal 357kcal 5%
Vitamin E 0.17mg 0.82mg 4%
Choline 20.7mg 35mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 0.462g 0.676g 1%
Net carbs 1.37g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin K 1.7µg 1.9µg 0%
Tryptophan 0.24mg 0.179mg 0%
Threonine 1.519mg 0.469mg 0%
Isoleucine 1.2mg 0.618mg 0%
Leucine 2.983mg 1.018mg 0%
Lysine 2.459mg 0.629mg 0%
Methionine 0.369mg 0.438mg 0%
Phenylalanine 1.604mg 0.721mg 0%
Valine 1.498mg 0.858mg 0%
Histidine 0.752mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +1751.9%
Contains more WaterWater +552.1%
Contains more OtherOther +424.8%
Contains more CarbsCarbs +5367.2%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +3735.2%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +46.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.