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Parmesan vs. Wheat — In-Depth Nutrition Comparison

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How are parmesan and wheat different?

  • Parmesan is richer in calcium and vitamin B12, while wheat is higher in manganese, selenium, copper, vitamin B3, iron, and vitamin B1.
  • Wheat covers your daily need for manganese, 128% more than parmesan.
  • Wheat is lower in sodium.

Cheese, parmesan, grated and Wheat, durum types were used in this article.

Infographic

Parmesan vs Wheat 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +2408.8%
Contains more PhosphorusPhosphorus +23.4%
Contains more MagnesiumMagnesium +323.5%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +618.4%
Contains more CopperCopper +1282.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +4142.3%
Contains more SeleniumSelenium +159.9%
~equal in Zinc ~4.16mg

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +195.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1511.5%
Contains more Vitamin B3Vitamin B3 +8322.5%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +417.3%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmesan Wheat DV% diff.
Manganese 0.071mg 3.012mg 128%
Selenium 34.4µg 89.4µg 100%
Calcium 853mg 34mg 82%
Sodium 1804mg 2mg 78%
Saturated fat 15.371g 0.454g 68%
Vitamin B12 1.4µg 0µg 58%
Copper 0.04mg 0.553mg 57%
Vitamin B3 0.08mg 6.738mg 42%
Fats 27.84g 2.47g 39%
Iron 0.49mg 3.52mg 38%
Vitamin B1 0.026mg 0.419mg 33%
Vitamin A 262µg 0µg 29%
Protein 28.42g 13.68g 29%
Cholesterol 86mg 0mg 29%
Magnesium 34mg 144mg 26%
Vitamin B6 0.081mg 0.419mg 26%
Carbs 13.91g 71.13g 19%
Vitamin B2 0.358mg 0.121mg 18%
Phosphorus 627mg 508mg 17%
Monounsaturated fat 7.13g 0.344g 17%
Vitamin B5 0.45mg 0.935mg 10%
Folate 6µg 43µg 9%
Potassium 180mg 431mg 7%
Calories 420kcal 339kcal 4%
Vitamin E 0.53mg 4%
Vitamin D 0.5µg 0µg 3%
Choline 14.1mg 3%
Vitamin D 21IU 0IU 3%
Polyunsaturated fat 1.386g 0.978g 3%
Vitamin K 1.7µg 1%
Net carbs 13.91g 71.13g N/A
Sugar 0.07g N/A
Zinc 4.2mg 4.16mg 0%
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.176mg 0%
Threonine 1.075mg 0.366mg 0%
Isoleucine 1.455mg 0.533mg 0%
Leucine 2.747mg 0.934mg 0%
Lysine 2.201mg 0.303mg 0%
Methionine 0.751mg 0.221mg 0%
Phenylalanine 1.538mg 0.681mg 0%
Valine 1.865mg 0.594mg 0%
Histidine 0.806mg 0.322mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 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
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +107.7%
Contains more FatsFats +1027.1%
Contains more WaterWater +107%
Contains more OtherOther +303.4%
Contains more CarbsCarbs +411.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1972.7%
Contains more Poly. FatPolyunsaturated fat +41.7%
Contains less Sat. FatSaturated fat -97%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.