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  6. Rye vs. Parmigiano-Reggiano

Rye vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the main differences between rye and parmigiano-Reggiano?

  • Rye is richer in manganese, fiber, vitamin B3, and vitamin B1, yet parmigiano-Reggiano is richer in calcium, vitamin B12, and phosphorus.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% higher.
  • Rye contains less saturated fat.

We used Rye grain and Cheese, parmesan, dry grated, reduced fat types in this comparison.

Infographic

Rye 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 more MagnesiumMagnesium +189.5%
Contains more PotassiumPotassium +308%
Contains more IronIron +192.2%
Contains more CopperCopper +54.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2931.8%
Contains more CalciumCalcium +4520.8%
Contains more ZincZinc +46%
Contains more PhosphorusPhosphorus +119.6%
Contains more SeleniumSelenium +27.3%

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +989.7%
Contains more Vitamin B3Vitamin B3 +3645.6%
Contains more Vitamin B5Vitamin B5 +348%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +247.1%
Contains more FolateFolate +280%
Contains more CholineCholine +46.9%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rye Parmigiano-Reggiano DV% diff.
Calcium 24mg 1109mg 109%
Manganese 2.577mg 0.085mg 108%
Vitamin B12 0µg 2.26µg 94%
Sodium 2mg 1529mg 66%
Saturated fat 0.197g 13.317g 60%
Fiber 15.1g 0g 60%
Phosphorus 332mg 729mg 57%
Cholesterol 0mg 88mg 29%
Fats 1.63g 20g 28%
Vitamin B3 4.27mg 0.114mg 26%
Carbs 75.86g 1.37g 25%
Vitamin B1 0.316mg 0.029mg 24%
Vitamin B5 1.456mg 0.325mg 23%
Iron 2.63mg 0.9mg 22%
Protein 10.34g 20g 19%
Vitamin B6 0.294mg 0.049mg 19%
Vitamin A 1µg 160µg 18%
Vitamin B2 0.251mg 0.486mg 18%
Magnesium 110mg 38mg 17%
Monounsaturated fat 0.208g 6.098g 15%
Copper 0.367mg 0.238mg 14%
Zinc 2.65mg 3.87mg 11%
Potassium 510mg 125mg 11%
Folate 38µg 10µg 7%
Selenium 13.9µg 17.7µg 7%
Vitamin E 0.85mg 0.17mg 5%
Vitamin K 5.9µg 1.7µg 4%
Calories 338kcal 265kcal 4%
Vitamin D 0µg 0.4µg 2%
Choline 30.4mg 20.7mg 2%
Vitamin D 0IU 15IU 2%
Polyunsaturated fat 0.767g 0.462g 2%
Net carbs 60.76g 1.37g N/A
Sugar 0.98g 0g N/A
Tryptophan 0.108mg 0.24mg 0%
Threonine 0.289mg 1.519mg 0%
Isoleucine 0.208mg 1.2mg 0%
Leucine 0.563mg 2.983mg 0%
Lysine 0.286mg 2.459mg 0%
Methionine 0.153mg 0.369mg 0%
Phenylalanine 0.435mg 1.604mg 0%
Valine 0.317mg 1.498mg 0%
Histidine 0.189mg 0.752mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 CarbsCarbs +5437.2%
Contains more ProteinProtein +93.4%
Contains more FatsFats +1127%
Contains more WaterWater +377.4%
Contains more OtherOther +411.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +66%
Contains more Mono. FatMonounsaturated fat +2831.7%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.