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.
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.
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 38:3:59 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Cashews | |
|---|---|---|
| Protein | 38% | 12% |
| 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 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 Cashews .
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 % |
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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% |
|
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 % | |
| 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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| UG % |
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5% | folate (Vit B9) | 5% |
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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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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 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.