Parmesan Cheese vs. Almonds
Nutrition comparison of Parmesan Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and almonds:
- Both almonds and parmesan cheese are high in calcium, calories and protein.
- Almond has more thiamin, riboflavin, niacin and folate, however, parmesan cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Parmesan cheese has 38.5 times less sugar than almond.
- Parmesan cheese has 5.6 times less carbohydrates than almond.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and parmesan cheese are high in calories. Almond has 48% more calories than parmesan cheese - almond has 579 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, lighter in carbs and lighter in fat compared to almonds per calorie. Parmesan cheese has a macronutrient ratio of 37:3:59 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Almonds | |
|---|---|---|
| Protein | 37% | 14% |
| Carbohydrates | 3% | 14% |
| Fat | 59% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 5.6 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - almond has 12.5g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese has 38.5 times less sugar than almond - almond has 4.4g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both almonds and parmesan cheese are high in protein. Parmesan cheese has 69% more protein than almond - almond has 21.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and almond has 74% less saturated fat than parmesan cheese - almond has 3.8g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
trans fat
Both almonds and parmesan cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than almond - parmesan cheese has 207ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than almond - parmesan cheese has 19iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 115 times more Vitamin E than parmesan cheese - almond has 25.6mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Parmesan cheese and almonds contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate, however, parmesan cheese contains more Vitamin B12. Both parmesan cheese and almonds contain significant amounts of pantothenic acid and Vitamin B6.
| Parmesan Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.205 MG |
| Riboflavin | 0.332 MG | 1.138 MG |
| Niacin | 0.271 MG | 3.618 MG |
| Pantothenic acid | 0.453 MG | 0.471 MG |
| Vitamin B6 | 0.091 MG | 0.137 MG |
| Folate | 7 UG | 44 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both almonds and parmesan cheese are high in calcium. Parmesan cheese has 340% more calcium than almond - almond has 269mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Almond is an excellent source of iron and it has 352% more iron than parmesan cheese - almond has 3.7mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Almond is an excellent source of potassium and it has 697% more potassium than parmesan cheese - almond has 733mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Parmesan Cheese | Almonds | |
|---|---|---|
| beta-carotene | 66 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than almond per 100 grams.
| Parmesan Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.003 G |
| Total | 0.297 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Almonds | |
|---|---|---|
| linoleic acid | 0.272 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.272 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Almonds (Nuts, almonds) .
Parmesan Cheese g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or parmesan cheese contain more calories in 100 grams?Both almonds and parmesan cheese are high in calories. Almond has 50% more calories than parmesan cheese - almond has 579 calories in 100g and parmesan cheese has 392 calories.
Is almonds or parmesan cheese better for protein?
Both almonds and parmesan cheese are high in protein. Parmesan cheese has 70% more protein than almond - almond has 21.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does almonds or parmesan cheese contain more calcium?
Both almonds and parmesan cheese are high in calcium. Parmesan cheese has 340% more calcium than almond - almond has 269mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does almonds or parmesan cheese contain more iron?
Almond is an abundant source of iron and it has 350% more iron than parmesan cheese - almond has 3.7mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does almonds or parmesan cheese contain more potassium?
Almond is a rich source of potassium and it has 700% more potassium than parmesan cheese - almond has 733mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.