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Cheese vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

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Summary of differences between Cheese and Parmigiano-Reggiano

  • Cheese has more Selenium, and Vitamin A RAE, however Parmigiano-Reggiano is higher in Vitamin B12, Calcium, Phosphorus, Copper, and Iron.
  • Parmigiano-Reggiano covers your daily need of Vitamin B12 48% more than Cheese.
  • Cheese has 3 times more Folate than Parmigiano-Reggiano. While Cheese has 27µg of Folate, Parmigiano-Reggiano has only 10µg.
  • Parmigiano-Reggiano has less Saturated Fat.

These are the specific foods used in this comparison Cheese, cheddar and Cheese, parmesan, dry grated, reduced fat.

Infographic

Cheese vs Parmigiano-Reggiano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -57.3%
Contains more Calcium +56.2%
Contains more Iron +542.9%
Contains more Magnesium +40.7%
Contains more Phosphorus +60.2%
Contains more Potassium +64.5%
Contains more Copper +693.3%
Equal in Zinc - 3.87
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains less Sodium -57.3%
Contains more Calcium +56.2%
Contains more Iron +542.9%
Contains more Magnesium +40.7%
Contains more Phosphorus +60.2%
Contains more Potassium +64.5%
Contains more Copper +693.3%
Equal in Zinc - 3.87

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
7
:
Contains more Vitamin A +105.3%
Contains more Vitamin E +317.6%
Contains more Vitamin D +50%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +34.7%
Contains more Folate +170%
Contains more Vitamin K +41.2%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B12 +105.5%
Equal in Vitamin B1 - 0.029
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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%
Contains more Vitamin A +105.3%
Contains more Vitamin E +317.6%
Contains more Vitamin D +50%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +34.7%
Contains more Folate +170%
Contains more Vitamin K +41.2%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B12 +105.5%
Equal in Vitamin B1 - 0.029

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Parmigiano-Reggiano
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheese Parmigiano-Reggiano Opinion
Net carbs 3.09g 1.37g Cheese
Protein 22.87g 20g Cheese
Fats 33.31g 20g Cheese
Carbs 3.09g 1.37g Cheese
Calories 404kcal 265kcal Cheese
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 0g Parmigiano-Reggiano
Fiber 0g 0g
Calcium 710mg 1109mg Parmigiano-Reggiano
Iron 0.14mg 0.9mg Parmigiano-Reggiano
Magnesium 27mg 38mg Parmigiano-Reggiano
Phosphorus 455mg 729mg Parmigiano-Reggiano
Potassium 76mg 125mg Parmigiano-Reggiano
Sodium 653mg 1529mg Cheese
Zinc 3.64mg 3.87mg Parmigiano-Reggiano
Copper 0.03mg 0.238mg Parmigiano-Reggiano
Vitamin A 1242IU 605IU Cheese
Vitamin E 0.71mg 0.17mg Cheese
Vitamin D 24IU 15IU Cheese
Vitamin D 0.6µg 0.4µg Cheese
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.029mg
Vitamin B2 0.428mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.059mg 0.114mg Parmigiano-Reggiano
Vitamin B5 0.41mg 0.325mg Cheese
Vitamin B6 0.066mg 0.049mg Cheese
Folate 27µg 10µg Cheese
Vitamin B12 1.1µg 2.26µg Parmigiano-Reggiano
Vitamin K 2.4µg 1.7µg Cheese
Tryptophan 0.547mg 0.24mg Cheese
Threonine 1.044mg 1.519mg Parmigiano-Reggiano
Isoleucine 1.206mg 1.2mg Cheese
Leucine 1.939mg 2.983mg Parmigiano-Reggiano
Lysine 1.025mg 2.459mg Parmigiano-Reggiano
Methionine 0.547mg 0.369mg Cheese
Phenylalanine 1.074mg 1.604mg Parmigiano-Reggiano
Valine 1.404mg 1.498mg Parmigiano-Reggiano
Histidine 0.547mg 0.752mg Parmigiano-Reggiano
Cholesterol 99mg 88mg Parmigiano-Reggiano
Trans Fat 0.917g g Parmigiano-Reggiano
Saturated Fat 18.867g 13.317g Parmigiano-Reggiano
Monounsaturated Fat 9.246g 6.098g Cheese
Polyunsaturated fat 1.421g 0.462g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Cheese
42
Parmigiano-Reggiano
Mineral Summary Score
79
Cheese
138
Parmigiano-Reggiano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
137%
Cheese
120%
Parmigiano-Reggiano
Carbohydrates
3%
Cheese
1%
Parmigiano-Reggiano
Fats
154%
Cheese
92%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 5.55g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 876mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.2)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.