Parmesan Cheese vs. Avocado
Nutrition comparison of Parmesan Cheese and Avocado
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.
- Avocado has signficantly more Vitamin C than parmesan cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Parmesan cheese has more riboflavin and Vitamin B12, however, avocado contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, parmesan cheese is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Avocado | |
|---|---|---|
| Protein | 38% | 4% |
| Carbohydrates | 3% | 19% |
| Fat | 59% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
cholesterol
Avocado has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin D
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
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, 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 |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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 Avocado .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Avocado (Avocados, raw, California) .
Parmesan Cheese g
()
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Daily Values (%) |
Avocado 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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UG % | |
| 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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5% | pantothenic acid (Vit B5) | 5% |
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| 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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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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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 parmesan cheese or avocado contain more calories in 100 grams?Both parmesan cheese and avocado are high in calories. Parmesan cheese has 140% more calories than avocado - parmesan cheese has 392 calories in 100g and avocado has 167 calories.
Is parmesan cheese or avocado better for protein?
Parmesan cheese is a fantastic 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.
Does parmesan cheese or avocado contain more calcium?
Parmesan cheese is a rich source of calcium and it has 90 times more calcium than avocado - parmesan cheese has 1184mg of calcium in 100 grams and avocado has 13mg of calcium.
Does parmesan cheese or avocado contain more potassium?
Avocado is a rich source of potassium and it has 450% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and avocado has 507mg of potassium.