Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and avocado:
Both parmesan cheese and avocado are high in calories. Parmesan cheese has 135% more calories than avocado - parmesan cheese has 392 calories per 100 grams and avocado has 167 calories.
Parmesan Cheese | Avocado | |
---|---|---|
Protein | 37% | 4% |
Carbohydrates | 3% | 19% |
Fat | 59% | 77% |
Alcohol | ~ | ~ |
Parmesan cheese and avocado contain similar amounts of carbs - parmesan cheese has 3.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
Avocado is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - avocado has 6.8g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
Parmesan cheese and avocado contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and avocado has 0.3g of sugar.
Parmesan cheese is an excellent source of protein and it has 17 times more protein than avocado - parmesan cheese has 35.8g of protein per 100 grams and avocado has 2g of protein.
Parmesan cheese is high in saturated fat and avocado has 86% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Avocado has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Avocado has signficantly more Vitamin C than parmesan cheese - avocado has 8.8mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Parmesan cheese is an excellent source of Vitamin A and it has 28 times more Vitamin A than avocado - parmesan cheese has 207ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Parmesan cheese has more Vitamin D than avocado - parmesan cheese has 19iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Avocado has 795% more Vitamin E than parmesan cheese - parmesan cheese has 0.22mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Parmesan cheese and avocado contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
Parmesan cheese has more riboflavin and Vitamin B12, however, avocado contains more niacin, pantothenic acid, Vitamin B6 and folate. Both parmesan cheese and avocado contain significant amounts of thiamin.
Parmesan Cheese | Avocado | |
---|---|---|
Thiamin | 0.039 MG | 0.075 MG |
Riboflavin | 0.332 MG | 0.143 MG |
Niacin | 0.271 MG | 1.912 MG |
Pantothenic acid | 0.453 MG | 1.463 MG |
Vitamin B6 | 0.091 MG | 0.287 MG |
Folate | 7 UG | 89 UG |
Vitamin B12 | 1.2 UG | ~ |
Parmesan cheese is an excellent source of calcium and it has 90 times more calcium than avocado - parmesan cheese has 1184mg of calcium per 100 grams and avocado has 13mg of calcium.
Parmesan cheese and avocado contain similar amounts of iron - parmesan cheese has 0.82mg of iron per 100 grams and avocado has 0.61mg of iron.
Avocado is an excellent source of potassium and it has 451% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and avocado has 507mg of potassium.
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, both parmesan cheese and avocado contain significant amounts of beta-carotene.
Parmesan Cheese | Avocado | |
---|---|---|
beta-carotene | 66 UG | 63 UG |
alpha-carotene | ~ | 24 UG |
lutein + zeaxanthin | ~ | 271 UG |
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than avocado per 100 grams.
Parmesan Cheese | Avocado | |
---|---|---|
alpha linoleic acid | 0.297 G | 0.125 G |
Total | 0.297 G | 0.125 G |
Comparing omega-6 fatty acids, avocado has more linoleic acid than parmesan cheese per 100 grams.
Parmesan Cheese | Avocado | |
---|---|---|
linoleic acid | 0.272 G | 1.674 G |
other omega 6 | ~ | 0.015 G |
Total | 0.272 G | 1.689 G |
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 Avocado (Avocados, raw, California) .
Parmesan Cheese g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||