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  6. Parmesan vs. Flour

Parmesan vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between parmesan and flour

  • Parmesan has more calcium, phosphorus, vitamin B12, and zinc, while flour has more vitamin B1, iron, folate, and vitamin B3.
  • Parmesan covers your daily need for calcium, 84% more than flour.
  • The amount of sodium in flour is lower.

These are the specific foods used in this comparison Cheese, parmesan, grated and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Parmesan vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +5586.7%
Contains more PotassiumPotassium +68.2%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +480.6%
Contains more IronIron +846.9%
Contains more CopperCopper +260%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +860.6%
~equal in Selenium ~33.9µg

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%
Flour
Flour
4
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B6Vitamin B6 +84.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +466.7%
Contains more Vitamin B1Vitamin B1 +2919.2%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B3Vitamin B3 +7280%
Contains more FolateFolate +2950%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.438mg

All nutrients comparison - raw data values

Nutrient Parmesan Flour DV% diff.
Calcium 853mg 15mg 84%
Sodium 1804mg 2mg 78%
Phosphorus 627mg 108mg 74%
Saturated fat 15.371g 0.155g 69%
Vitamin B1 0.026mg 0.785mg 63%
Vitamin B12 1.4µg 0µg 58%
Iron 0.49mg 4.64mg 52%
Folate 6µg 183µg 44%
Fats 27.84g 0.98g 41%
Protein 28.42g 10.33g 36%
Vitamin B3 0.08mg 5.904mg 36%
Zinc 4.2mg 0.7mg 32%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Manganese 0.071mg 0.682mg 27%
Carbs 13.91g 76.31g 21%
Monounsaturated fat 7.13g 0.087g 18%
Copper 0.04mg 0.144mg 12%
Fiber 0g 2.7g 11%
Vitamin B2 0.358mg 0.494mg 10%
Polyunsaturated fat 1.386g 0.413g 6%
Calories 420kcal 364kcal 3%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 34mg 22mg 3%
Vitamin E 0.53mg 0.06mg 3%
Vitamin B6 0.081mg 0.044mg 3%
Potassium 180mg 107mg 2%
Selenium 34.4µg 33.9µg 1%
Vitamin K 1.7µg 0.3µg 1%
Choline 14.1mg 10.4mg 1%
Protein per 100 calories 6.8g 2.8g N/A
Calories per 10 g protein 148kcal 352kcal N/A
Weight per 100 calories 24g 27g N/A
Unsaturated / Saturated Fat ratio 0.55 3.2 N/A
Net carbs 13.91g 73.61g N/A
Sugar 0.07g 0.27g N/A
Vitamin B5 0.45mg 0.438mg 0%
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.127mg 0%
Threonine 1.075mg 0.281mg 0%
Isoleucine 1.455mg 0.357mg 0%
Leucine 2.747mg 0.71mg 0%
Lysine 2.201mg 0.228mg 0%
Methionine 0.751mg 0.183mg 0%
Phenylalanine 1.538mg 0.52mg 0%
Valine 1.865mg 0.415mg 0%
Histidine 0.806mg 0.23mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +175.1%
Contains more FatsFats +2740.8%
Contains more WaterWater +90%
Contains more OtherOther +1460.9%
Contains more CarbsCarbs +448.6%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +8095.4%
Contains more Poly. FatPolyunsaturated fat +235.6%
Contains less Sat. FatSaturated fat -99%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.