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Parmesan vs. Wheat — In-Depth Nutrition Comparison

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Differences between parmesan and wheat

  • Parmesan has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A, while wheat has more manganese.
  • Parmesan's daily need coverage for calcium is 84% higher.
  • The amount of cholesterol in wheat is lower.

The food types used in this comparison are Cheese, parmesan, grated and Wheat, KAMUT khorasan, cooked.

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%
Wheat
Wheat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +9377.8%
Contains more ZincZinc +128.3%
Contains more PhosphorusPhosphorus +326.5%
Contains more MagnesiumMagnesium +41.2%
Contains more IronIron +259.2%
Contains more CopperCopper +417.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1350.7%
~equal in Potassium ~164mg
~equal in Selenium ~31.9µg

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% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Wheat
Wheat
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% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120.8%
Contains more Vitamin B2Vitamin B2 +1093.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +265.4%
Contains more Vitamin B3Vitamin B3 +2781.3%
Contains more FolateFolate +83.3%
~equal in Vitamin C ~mg

All nutrients comparison - raw data values

Nutrient Parmesan Wheat DV% diff.
Calcium 853mg 9mg 84%
Sodium 1804mg 8mg 78%
Saturated fat 15.371g 0.077g 70%
Phosphorus 627mg 147mg 69%
Vitamin B12 1.4µg 0µg 58%
Protein 28.42g 5.71g 45%
Fats 27.84g 0.83g 42%
Manganese 0.071mg 1.03mg 42%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 29%
Vitamin B2 0.358mg 0.03mg 25%
Zinc 4.2mg 1.84mg 21%
Copper 0.04mg 0.207mg 19%
Monounsaturated fat 7.13g 0.084g 18%
Fiber 0g 4.3g 17%
Iron 0.49mg 1.76mg 16%
Calories 420kcal 132kcal 14%
Vitamin B3 0.08mg 2.305mg 14%
Vitamin B5 0.45mg 9%
Polyunsaturated fat 1.386g 0.243g 8%
Vitamin B1 0.026mg 0.095mg 6%
Carbs 13.91g 27.6g 5%
Selenium 34.4µg 31.9µg 5%
Vitamin D* 21 IU 3%
Vitamin D 0.5µg 3%
Magnesium 34mg 48mg 3%
Choline 14.1mg 3%
Vitamin E 0.53mg 0.24mg 2%
Vitamin B6 0.081mg 0.07mg 1%
Vitamin K 1.7µg 1%
Folate 6µg 11µg 1%
Protein per 100 calories 6.8g 4.3g N/A
Calories per 10 g protein 148kcal 231kcal N/A
Weight per 100 calories 24g 76g N/A
Unsaturated / Saturated Fat ratio 0.55 4.2 N/A
Net carbs 13.91g 23.3g N/A
Potassium 180mg 164mg 0%
Sugar 0.07g 3.07g N/A
Trans fat 0.876g 0.002g N/A
Tryptophan 0.383mg 0.051mg 0%
Threonine 1.075mg 0.172mg 0%
Isoleucine 1.455mg 0.22mg 0%
Leucine 2.747mg 0.432mg 0%
Lysine 2.201mg 0.161mg 0%
Methionine 0.751mg 0.097mg 0%
Phenylalanine 1.538mg 0.3mg 0%
Valine 1.865mg 0.267mg 0%
Histidine 0.806mg 0.147mg 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
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +397.7%
Contains more FatsFats +3254.2%
Contains more OtherOther +955.9%
Contains more CarbsCarbs +98.4%
Contains more WaterWater +187.8%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +8388.1%
Contains more Poly. FatPolyunsaturated fat +470.4%
Contains less Sat. FatSaturated fat -99.5%

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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. 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/169744/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.