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  6. Cheese vs. Parmigiano-Reggiano

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; however, parmigiano-Reggiano is higher in vitamin B12, calcium, phosphorus, copper, and iron.
  • Parmigiano-Reggiano covers your daily need for 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.
  • The glycemic index of parmigiano-Reggiano is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains less SodiumSodium -57.3%
Contains more SeleniumSelenium +61%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +56.2%
Contains more PotassiumPotassium +64.5%
Contains more IronIron +542.9%
Contains more CopperCopper +693.3%
Contains more PhosphorusPhosphorus +60.2%
Contains more ManganeseManganese +214.8%
~equal in Zinc ~3.87mg

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.
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%
Contains more Vitamin AVitamin A +106.3%
Contains more Vitamin EVitamin E +317.6%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +170%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more Vitamin B12Vitamin B12 +105.5%
Contains more CholineCholine +25.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.029mg

All nutrients comparison - raw data values

Nutrient Cheese Parmigiano-Reggiano DV% diff.
Vitamin B12 1.1µg 2.26µg 48%
Calcium 710mg 1109mg 40%
Phosphorus 455mg 729mg 39%
Sodium 653mg 1529mg 38%
Saturated fat 18.867g 13.317g 25%
Copper 0.03mg 0.238mg 23%
Fats 33.31g 20g 20%
Selenium 28.5µg 17.7µg 20%
Vitamin A 330µg 160µg 19%
Iron 0.14mg 0.9mg 10%
Monounsaturated fat 9.246g 6.098g 8%
Calories 404kcal 265kcal 7%
Polyunsaturated fat 1.421g 0.462g 6%
Protein 22.87g 20g 6%
Cholesterol 99mg 88mg 4%
Vitamin E 0.71mg 0.17mg 4%
Folate 27µg 10µg 4%
Vitamin B2 0.428mg 0.486mg 4%
Magnesium 27mg 38mg 3%
Manganese 0.027mg 0.085mg 3%
Vitamin B5 0.41mg 0.325mg 2%
Zinc 3.64mg 3.87mg 2%
Choline 16.5mg 20.7mg 1%
Vitamin K 2.4µg 1.7µg 1%
Potassium 76mg 125mg 1%
Vitamin B6 0.066mg 0.049mg 1%
Vitamin D 0.6µg 0.4µg 1%
Vitamin D 24IU 15IU 1%
Carbs 3.09g 1.37g 1%
Net carbs 3.09g 1.37g N/A
Sugar 0.48g 0g N/A
Vitamin B1 0.029mg 0.029mg 0%
Vitamin B3 0.059mg 0.114mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.24mg 0%
Threonine 1.044mg 1.519mg 0%
Isoleucine 1.206mg 1.2mg 0%
Leucine 1.939mg 2.983mg 0%
Lysine 1.025mg 2.459mg 0%
Methionine 0.547mg 0.369mg 0%
Phenylalanine 1.074mg 1.604mg 0%
Valine 1.404mg 1.498mg 0%
Histidine 0.547mg 0.752mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more ProteinProtein +14.4%
Contains more FatsFats +66.6%
Contains more CarbsCarbs +125.5%
Contains more WaterWater +36.7%
Contains more OtherOther +116.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains more Mono. FatMonounsaturated fat +51.6%
Contains more Poly. FatPolyunsaturated fat +207.6%
Contains less Sat. FatSaturated fat -29.4%

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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. 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.