Parmesan Cheese vs. Cashews

Nutrition comparison of Parmesan Cheese and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of parmesan cheese versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in parmesan cheese and cashews:

  • Both cashews and parmesan cheese are high in calories, protein and saturated fat.
  • Cashew has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron and potassium.
  • Parmesan cheese has 52.7 times less sugar than cashew.
  • Parmesan cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than parmesan cheese.
  • Parmesan cheese is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of parmesan cheese and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Parmesan Cheese src
Image of Cashews src

Calories and Carbs

calories

Both cashews and parmesan cheese are high in calories. Cashew has 41% more calories than parmesan cheese - cashew has 553 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 cashews per calorie. Parmesan cheese has a macronutrient ratio of 37:3:59 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parmesan Cheese Cashews
Protein 37% 13%
Carbohydrates 3% 21%
Fat 59% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and parmesan cheese has 89% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - cashew has 3.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.

sugar

Parmesan cheese has 52.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.

Protein

protein

Both cashews and parmesan cheese are high in protein. Parmesan cheese has 96% more protein than cashew - cashew has 18.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.

Fat

saturated fat

Both cashews and parmesan cheese are high in saturated fat. Parmesan cheese has 91% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.

cholesterol

Cashew has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and parmesan cheese contain similar amounts of Vitamin C - cashew has 0.5mg 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 more Vitamin A than cashew - parmesan cheese has 207ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin D

Parmesan cheese has more Vitamin D than cashew - parmesan cheese has 19iu of Vitamin D per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and parmesan cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.

Vitamin K

Cashew has 19 times more Vitamin K than parmesan cheese - cashew has 34.1ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both parmesan cheese and cashews contain significant amounts of pantothenic acid.

Parmesan Cheese Cashews
Thiamin 0.039 MG 0.423 MG
Riboflavin 0.332 MG 0.058 MG
Niacin 0.271 MG 1.062 MG
Pantothenic acid 0.453 MG 0.864 MG
Vitamin B6 0.091 MG 0.417 MG
Folate 7 UG 25 UG
Vitamin B12 1.2 UG ~

Minerals

calcium

Parmesan cheese is an excellent source of calcium and it has 31 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.

iron

Cashew is an excellent source of iron and it has 715% more iron than parmesan cheese - cashew has 6.7mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.

potassium

Cashew is an excellent source of potassium and it has 617% more potassium than parmesan cheese - cashew has 660mg 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 has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than parmesan cheese per 100 grams.

Parmesan Cheese Cashews
beta-carotene 66 UG ~
lutein + zeaxanthin ~ 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than cashew per 100 grams.

Parmesan Cheese Cashews
alpha linoleic acid 0.297 G 0.062 G
Total 0.297 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than parmesan cheese per 100 grams.

Parmesan Cheese Cashews
linoleic acid 0.272 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.272 G 8.048 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 Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or parmesan cheese contain more calories in 100 grams?
Both cashews and parmesan cheese are high in calories. Cashew has 40% more calories than parmesan cheese - cashew has 553 calories in 100g and parmesan cheese has 392 calories.

Is cashews or parmesan cheese better for protein?
Both cashews and parmesan cheese are high in protein. Parmesan cheese has 100% more protein than cashew - cashew has 18.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.

Does cashews or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 31 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.

Does cashews or parmesan cheese contain more iron?
Cashew is an abundant source of iron and it has 720% more iron than parmesan cheese - cashew has 6.7mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.

Does cashews or parmesan cheese contain more potassium?
Cashew is a rich source of potassium and it has 620% more potassium than parmesan cheese - cashew has 660mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.