Parmesan Cheese vs. Dates
Nutrition comparison of Parmesan Cheese and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and dates:
- Both dates and parmesan cheese are high in calcium and calories.
- Date is an excellent source of dietary fiber and potassium.
- Parmesan cheese has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6.
- Parmesan cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and parmesan cheese are high in calories. Parmesan cheese has 42% more calories than date - date has 277 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for dates, 2:97:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Dates | |
|---|---|---|
| Protein | 38% | 2% |
| Carbohydrates | 3% | 97% |
| Fat | 59% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and parmesan cheese has 96% less carbohydrates than date - date has 75g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - date has 6.7g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Date is high in sugar and parmesan cheese has 100% less sugar than date - date has 66.5g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 18 times more protein than date - date has 1.8g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and date has less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has 28 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than date - parmesan cheese has 19iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Parmesan cheese and dates contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and parmesan cheese contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6. Both parmesan cheese and dates contain significant amounts of thiamin, pantothenic acid and folate.
| Parmesan Cheese | Dates | |
|---|---|---|
| Thiamin | 0.039 MG | 0.05 MG |
| Riboflavin | 0.332 MG | 0.06 MG |
| Niacin | 0.271 MG | 1.61 MG |
| Pantothenic acid | 0.453 MG | 0.805 MG |
| Vitamin B6 | 0.091 MG | 0.249 MG |
| Folate | 7 UG | 15 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both dates and parmesan cheese are high in calcium. Parmesan cheese has 17 times more calcium than date - date has 64mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Dates and parmesan cheese contain similar amounts of iron - date has 0.9mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Date is an excellent source of potassium and it has 657% more potassium than parmesan cheese - date has 696mg 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, both parmesan cheese and dates contain significant amounts of beta-carotene.
| Parmesan Cheese | Dates | |
|---|---|---|
| beta-carotene | 66 UG | 89 UG |
| lutein + zeaxanthin | ~ | 23 UG |
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 Dates .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Dates (Dates, medjool) .
Parmesan Cheese g
()
|
Daily Values (%) |
Dates 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or parmesan cheese contain more calories in 100 grams?Both dates and parmesan cheese are high in calories. Parmesan cheese has 40% more calories than date - date has 277 calories in 100g and parmesan cheese has 392 calories.
Is dates or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 18 times more protein than date - date has 1.8g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does dates or parmesan cheese have more carbohydrates?
By weight, date is high in carbohydrates and parmesan cheese has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does dates or parmesan cheese contain more calcium?
Both dates and parmesan cheese are high in calcium. Parmesan cheese has 17 times more calcium than date - date has 64mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does dates or parmesan cheese contain more potassium?
Date is a rich source of potassium and it has 660% more potassium than parmesan cheese - date has 696mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.