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  6. Wild rice raw vs. Parmigiano-Reggiano

Wild rice raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Important differences between wild rice raw and parmigiano-Reggiano

  • Wild rice raw has more manganese, vitamin B3, magnesium, and copper; however, parmigiano-Reggiano has more calcium, vitamin B12, and phosphorus.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% more.
  • Wild rice raw has 59 times more vitamin B3 than parmigiano-Reggiano. Wild rice raw has 6.733mg of vitamin B3, while parmigiano-Reggiano has 0.114mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index than parmigiano-Reggiano.

The food varieties used in the comparison are Wild rice, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +365.8%
Contains more PotassiumPotassium +241.6%
Contains more IronIron +117.8%
Contains more CopperCopper +120.2%
Contains more ZincZinc +54%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1463.5%
Contains more CalciumCalcium +5181%
Contains more PhosphorusPhosphorus +68.4%
Contains more SeleniumSelenium +532.1%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +382.4%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B3Vitamin B3 +5806.1%
Contains more Vitamin B5Vitamin B5 +230.5%
Contains more Vitamin B6Vitamin B6 +698%
Contains more Vitamin KVitamin K +11.8%
Contains more FolateFolate +850%
Contains more CholineCholine +69.1%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Parmigiano-Reggiano DV% diff.
Calcium 21mg 1109mg 109%
Vitamin B12 0µg 2.26µg 94%
Sodium 7mg 1529mg 66%
Saturated fat 0.156g 13.317g 60%
Manganese 1.329mg 0.085mg 54%
Phosphorus 433mg 729mg 42%
Vitamin B3 6.733mg 0.114mg 41%
Magnesium 177mg 38mg 33%
Copper 0.524mg 0.238mg 32%
Fats 1.08g 20g 29%
Cholesterol 0mg 88mg 29%
Selenium 2.8µg 17.7µg 27%
Vitamin B6 0.391mg 0.049mg 26%
Carbs 74.9g 1.37g 25%
Fiber 6.2g 0g 25%
Folate 95µg 10µg 21%
Zinc 5.96mg 3.87mg 19%
Vitamin A 1µg 160µg 18%
Vitamin B2 0.262mg 0.486mg 17%
Vitamin B5 1.074mg 0.325mg 15%
Monounsaturated fat 0.159g 6.098g 15%
Iron 1.96mg 0.9mg 13%
Protein 14.73g 20g 11%
Potassium 427mg 125mg 9%
Vitamin B1 0.115mg 0.029mg 7%
Calories 357kcal 265kcal 5%
Vitamin E 0.82mg 0.17mg 4%
Choline 35mg 20.7mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Polyunsaturated fat 0.676g 0.462g 1%
Net carbs 68.7g 1.37g N/A
Sugar 2.5g 0g N/A
Vitamin K 1.9µg 1.7µg 0%
Tryptophan 0.179mg 0.24mg 0%
Threonine 0.469mg 1.519mg 0%
Isoleucine 0.618mg 1.2mg 0%
Leucine 1.018mg 2.983mg 0%
Lysine 0.629mg 2.459mg 0%
Methionine 0.438mg 0.369mg 0%
Phenylalanine 0.721mg 1.604mg 0%
Valine 0.858mg 1.498mg 0%
Histidine 0.384mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +5367.2%
Contains more ProteinProtein +35.8%
Contains more FatsFats +1751.9%
Contains more WaterWater +552.1%
Contains more OtherOther +424.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -98.8%
Contains more Poly. FatPolyunsaturated fat +46.3%
Contains more Mono. FatMonounsaturated fat +3735.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.