Parmesan Cheese vs. Arugula
Nutrition comparison of Parmesan Cheese and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and arugula:
- Both arugula and parmesan cheese are high in Vitamin A and calcium.
- Arugula has signficantly more dietary fiber than parmesan cheese.
- Arugula is a great source of Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Parmesan cheese has more riboflavin and Vitamin B12, however, arugula contains more folate.
- Parmesan cheese is an excellent source of protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and arugula has 94% less calories than parmesan cheese - arugula has 25 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Arugula | |
|---|---|---|
| Protein | 38% | 33% |
| Carbohydrates | 3% | 47% |
| Fat | 59% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and parmesan cheese are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Arugula has signficantly more dietary fiber than parmesan cheese - arugula has 1.6g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Arugula and parmesan cheese contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 12 times more protein than arugula - arugula has 2.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and arugula has 99% less saturated fat than parmesan cheese - arugula has 0.09g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Arugula has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than parmesan cheese - arugula has 15mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Both arugula and parmesan cheese are high in Vitamin A. Parmesan cheese has 74% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than arugula - parmesan cheese has 19iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and parmesan cheese contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 62 times more Vitamin K than parmesan cheese - arugula has 108.6ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin and Vitamin B12, however, arugula contains more folate. Both parmesan cheese and arugula contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Parmesan Cheese | Arugula | |
|---|---|---|
| Thiamin | 0.039 MG | 0.044 MG |
| Riboflavin | 0.332 MG | 0.086 MG |
| Niacin | 0.271 MG | 0.305 MG |
| Pantothenic acid | 0.453 MG | 0.437 MG |
| Vitamin B6 | 0.091 MG | 0.073 MG |
| Folate | 7 UG | 97 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both arugula and parmesan cheese are high in calcium. Parmesan cheese has 640% more calcium than arugula - arugula has 160mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Arugula has 78% more iron than parmesan cheese - arugula has 1.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Arugula is an excellent source of potassium and it has 301% more potassium than parmesan cheese - arugula has 369mg 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 | Arugula | |
|---|---|---|
| beta-carotene | 66 UG | 1424 UG |
| lutein + zeaxanthin | ~ | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and arugula contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.17 G |
| Total | 0.297 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than arugula per 100 grams.
| Parmesan Cheese | Arugula | |
|---|---|---|
| linoleic acid | 0.272 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.272 G | 0.132 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Parmesan Cheese or Arugula .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Arugula (Arugula, raw) .
Parmesan Cheese g
()
|
Daily Values (%) |
Arugula g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 arugula or parmesan cheese contain more calories in 100 grams?Parmesan cheese is high in calories and arugula has 90% less calories than parmesan cheese - arugula has 25 calories in 100g and parmesan cheese has 392 calories.
Is arugula or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 12 times more protein than arugula - arugula has 2.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does arugula or parmesan cheese have more carbohydrates?
By weight, both arugula and parmesan cheese are low in carbohydrates - arugula has 3.7g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does arugula or parmesan cheese contain more calcium?
Both arugula and parmesan cheese are high in calcium. Parmesan cheese has 640% more calcium than arugula - arugula has 160mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does arugula or parmesan cheese contain more potassium?
Arugula is a rich source of potassium and it has 300% more potassium than parmesan cheese - arugula has 369mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.