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  6. Cheese, parmesan, hard vs. Parmesan

Cheese, parmesan, hard vs. Parmesan — In-Depth Nutrition Comparison

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A recap on the differences between cheese, parmesan, hard and parmesan

  • Cheese, parmesan, hard has more calcium and phosphorus; however, parmesan is higher in selenium, zinc, and vitamin B12.
  • Cheese, parmesan, hard covers your daily calcium needs 33% more than parmesan.
  • Parmesan has less saturated fat.

Food varieties used in this article are Cheese, parmesan, hard and Cheese, parmesan, grated.

Infographic

Cheese, parmesan, hard vs Parmesan 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 31% 355% 8.1% 31% 11% 75% 297% 179% 2.6% 123%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +38.8%
Contains more IronIron +67.3%
Contains less SodiumSodium -23.7%
Contains more PotassiumPotassium +95.7%
Contains more CopperCopper +25%
Contains more ZincZinc +52.7%
Contains more ManganeseManganese +255%
Contains more SeleniumSelenium +52.9%
~equal in Phosphorus ~627mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 69% 4.4% 9.8% 77% 5.1% 27% 21% 150% 4.3% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +26.6%
Contains more Vitamin EVitamin E +140.9%
Contains more Vitamin B12Vitamin B12 +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.5µg
~equal in Vitamin B2 ~0.358mg
~equal in Vitamin B5 ~0.45mg
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Cheese, parmesan, hard Parmesan DV% diff.
Calcium 1184mg 853mg 33%
Selenium 22.5µg 34.4µg 22%
Sodium 1376mg 1804mg 19%
Protein 35.75g 28.42g 15%
Zinc 2.75mg 4.2mg 13%
Phosphorus 694mg 627mg 10%
Vitamin B12 1.2µg 1.4µg 8%
Cholesterol 68mg 86mg 6%
Vitamin A 207µg 262µg 6%
Saturated fat 16.41g 15.371g 5%
Polyunsaturated fat 0.569g 1.386g 5%
Carbs 3.22g 13.91g 4%
Iron 0.82mg 0.49mg 4%
Fats 25.83g 27.84g 3%
Potassium 92mg 180mg 3%
Magnesium 44mg 34mg 2%
Vitamin E 0.22mg 0.53mg 2%
Manganese 0.02mg 0.071mg 2%
Vitamin B2 0.332mg 0.358mg 2%
Calories 392kcal 420kcal 1%
Copper 0.032mg 0.04mg 1%
Vitamin B1 0.039mg 0.026mg 1%
Vitamin B3 0.271mg 0.08mg 1%
Vitamin B6 0.091mg 0.081mg 1%
Monounsaturated fat 7.515g 7.13g 1%
Protein per 100 calories 9.1g 6.8g N/A
Calories per 10 g protein 110kcal 148kcal N/A
Weight per 100 calories 26g 24g N/A
Unsaturated / Saturated Fat ratio 0.49 0.55 N/A
Net carbs 3.22g 13.91g N/A
Vitamin D* 19 IU 21 IU 0%
Vitamin D 0.5µg 0.5µg 0%
Sugar 0.8g 0.07g N/A
Vitamin B5 0.453mg 0.45mg 0%
Vitamin K 1.7µg 1.7µg 0%
Folate 7µg 6µg 0%
Trans fat 0.876g N/A
Choline 15.4mg 14.1mg 0%
Tryptophan 0.482mg 0.383mg 0%
Threonine 1.317mg 1.075mg 0%
Isoleucine 1.894mg 1.455mg 0%
Leucine 3.452mg 2.747mg 0%
Lysine 3.306mg 2.201mg 0%
Methionine 0.958mg 0.751mg 0%
Phenylalanine 1.922mg 1.538mg 0%
Valine 2.454mg 1.865mg 0%
Histidine 1.384mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 26% 3% 29% 6%
Protein: 35.75 g
Fats: 25.83 g
Carbs: 3.22 g
Water: 29.16 g
Other: 6.04 g
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more ProteinProtein +25.8%
Contains more WaterWater +28.7%
Contains more CarbsCarbs +332%
Contains more OtherOther +18.9%
~equal in Fats ~27.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 16.41 g
Monounsaturated fat: Mono. Fat 7.515 g
Polyunsaturated fat: Poly. Fat 0.569 g
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains more Poly. FatPolyunsaturated fat +143.6%
~equal in Saturated fat ~15.371g
~equal in Monounsaturated fat ~7.13g

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, parmesan, hard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170848/nutrients
  2. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.