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. 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 | ~ | ~ |
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.
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.
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.
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.
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.
Cashew has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and cashew does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 |
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) .
Parmesan Cheese g
()
|
Daily Values (%) |
Cashews g
()
|
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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 % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
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% |
|
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% |
|
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 | |||