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  6. Wheat vs. Parmesan

Wheat vs. Parmesan — In-Depth Nutrition Comparison

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How are wheat and parmesan different?

  • Wheat is richer in manganese, selenium, copper, vitamin B3, iron, and vitamin B1, while parmesan is higher in calcium and vitamin B12.
  • Wheat covers your daily need for manganese, 128% more than parmesan.
  • Wheat contains 84 times more vitamin B3 than parmesan. Wheat contains 6.738mg of vitamin B3, while parmesan contains 0.08mg.
  • Wheat is lower in saturated fat.

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

Infographic

Wheat vs Parmesan 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
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%
Contains more CalciumCalcium +2408.8%
Contains more PhosphorusPhosphorus +23.4%
~equal in Zinc ~4.2mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +195.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Parmesan DV% diff.
Manganese 3.012mg 0.071mg 128%
Selenium 89.4µg 34.4µg 100%
Calcium 34mg 853mg 82%
Sodium 2mg 1804mg 78%
Saturated fat 0.454g 15.371g 68%
Vitamin B12 0µg 1.4µg 58%
Copper 0.553mg 0.04mg 57%
Vitamin B3 6.738mg 0.08mg 42%
Fats 2.47g 27.84g 39%
Iron 3.52mg 0.49mg 38%
Vitamin B1 0.419mg 0.026mg 33%
Protein 13.68g 28.42g 29%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Magnesium 144mg 34mg 26%
Vitamin B6 0.419mg 0.081mg 26%
Carbs 71.13g 13.91g 19%
Vitamin B2 0.121mg 0.358mg 18%
Phosphorus 508mg 627mg 17%
Monounsaturated fat 0.344g 7.13g 17%
Vitamin B5 0.935mg 0.45mg 10%
Folate 43µg 6µg 9%
Potassium 431mg 180mg 7%
Calories 339kcal 420kcal 4%
Vitamin E 0.53mg 4%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 14.1mg 3%
Polyunsaturated fat 0.978g 1.386g 3%
Vitamin K 1.7µg 1%
Protein per 100 calories 4g 6.8g N/A
Calories per 10 g protein 248kcal 148kcal N/A
Weight per 100 calories 29g 24g N/A
Unsaturated / Saturated Fat ratio 2.9 0.55 N/A
Net carbs 71.13g 13.91g N/A
Sugar 0.07g N/A
Zinc 4.16mg 4.2mg 0%
Trans fat 0.876g N/A
Tryptophan 0.176mg 0.383mg 0%
Threonine 0.366mg 1.075mg 0%
Isoleucine 0.533mg 1.455mg 0%
Leucine 0.934mg 2.747mg 0%
Lysine 0.303mg 2.201mg 0%
Methionine 0.221mg 0.751mg 0%
Phenylalanine 0.681mg 1.538mg 0%
Valine 0.594mg 1.865mg 0%
Histidine 0.322mg 0.806mg 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
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
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
Contains more CarbsCarbs +411.4%
Contains more ProteinProtein +107.7%
Contains more FatsFats +1027.1%
Contains more WaterWater +107%
Contains more OtherOther +303.4%

Fat Type Comparison

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

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