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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.

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +5181%
Contains more Phosphorus +68.4%
Contains more Selenium +532.1%
Contains more Iron +117.8%
Contains more Magnesium +365.8%
Contains more Potassium +241.6%
Contains less Sodium -99.5%
Contains more Zinc +54%
Contains more Copper +120.2%
Contains more Manganese +1463.5%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +5181%
Contains more Phosphorus +68.4%
Contains more Selenium +532.1%
Contains more Iron +117.8%
Contains more Magnesium +365.8%
Contains more Potassium +241.6%
Contains less Sodium -99.5%
Contains more Zinc +54%
Contains more Copper +120.2%
Contains more Manganese +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.
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin A +3084.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +85.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +296.6%
Contains more Vitamin B3 +5806.1%
Contains more Vitamin B5 +230.5%
Contains more Vitamin B6 +698%
Contains more Folate +850%
Contains more Vitamin K +11.8%
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +3084.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +85.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +296.6%
Contains more Vitamin B3 +5806.1%
Contains more Vitamin B5 +230.5%
Contains more Vitamin B6 +698%
Contains more Folate +850%
Contains more Vitamin K +11.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +35.8%
Contains more Fats +1751.9%
Contains more Water +552.1%
Contains more Other +424.8%
Contains more Carbs +5367.2%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Wild rice raw
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 Protein +35.8%
Contains more Fats +1751.9%
Contains more Water +552.1%
Contains more Other +424.8%
Contains more Carbs +5367.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +3735.2%
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +46.3%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +3735.2%
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +46.3%

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 Wild rice raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Wild rice raw Opinion
Net carbs 1.37g 68.7g Wild rice raw
Protein 20g 14.73g Parmigiano-Reggiano
Fats 20g 1.08g Parmigiano-Reggiano
Carbs 1.37g 74.9g Wild rice raw
Calories 265kcal 357kcal Wild rice raw
Sugar 0g 2.5g Parmigiano-Reggiano
Fiber 0g 6.2g Wild rice raw
Calcium 1109mg 21mg Parmigiano-Reggiano
Iron 0.9mg 1.96mg Wild rice raw
Magnesium 38mg 177mg Wild rice raw
Phosphorus 729mg 433mg Parmigiano-Reggiano
Potassium 125mg 427mg Wild rice raw
Sodium 1529mg 7mg Wild rice raw
Zinc 3.87mg 5.96mg Wild rice raw
Copper 0.238mg 0.524mg Wild rice raw
Manganese 0.085mg 1.329mg Wild rice raw
Selenium 17.7µg 2.8µg Parmigiano-Reggiano
Vitamin A 605IU 19IU Parmigiano-Reggiano
Vitamin A RAE 160µg 1µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.82mg Wild rice raw
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.115mg Wild rice raw
Vitamin B2 0.486mg 0.262mg Parmigiano-Reggiano
Vitamin B3 0.114mg 6.733mg Wild rice raw
Vitamin B5 0.325mg 1.074mg Wild rice raw
Vitamin B6 0.049mg 0.391mg Wild rice raw
Folate 10µg 95µg Wild rice raw
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 1.9µg Wild rice raw
Tryptophan 0.24mg 0.179mg Parmigiano-Reggiano
Threonine 1.519mg 0.469mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.618mg Parmigiano-Reggiano
Leucine 2.983mg 1.018mg Parmigiano-Reggiano
Lysine 2.459mg 0.629mg Parmigiano-Reggiano
Methionine 0.369mg 0.438mg Wild rice raw
Phenylalanine 1.604mg 0.721mg Parmigiano-Reggiano
Valine 1.498mg 0.858mg Parmigiano-Reggiano
Histidine 0.752mg 0.384mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Wild rice raw
Saturated Fat 13.317g 0.156g Wild rice raw
Monounsaturated Fat 6.098g 0.159g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Wild rice raw
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
39%
Wild rice raw
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1522mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 13.161g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3.2)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 30)
Which food is richer in minerals?
?
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.
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. 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.