Parmesan Cheese vs. Olive Oil
Nutrition comparison of Parmesan Cheese and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and olive oil:
- Both parmesan cheese and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
- Parmesan cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and olive oil are high in calories. Olive oil has 126% more calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in fat and similar to olive oil for carbs. Parmesan cheese has a macronutrient ratio of 38:3:59 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Olive Oil | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | 3% | ~ |
| Fat | 59% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and olive oil are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Parmesan cheese and olive oil contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Parmesan cheese is an excellent source of protein and it has more protein than olive oil - parmesan cheese has 35.8g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both parmesan cheese and olive oil are high in saturated fat. Parmesan cheese has a little more saturated fat (8%) than olive oil by weight - parmesan cheese has 14.9g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
cholesterol
Olive oil has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than olive oil - parmesan cheese has 207ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than olive oil - parmesan cheese has 19iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 64 times more Vitamin E than parmesan cheese - parmesan cheese has 0.22mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 34 times more Vitamin K than parmesan cheese - parmesan cheese has 1.7ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Parmesan cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Parmesan Cheese | Olive Oil | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.332 MG | ~ |
| Niacin | 0.271 MG | ~ |
| Pantothenic acid | 0.453 MG | ~ |
| Vitamin B6 | 0.091 MG | ~ |
| Folate | 7 UG | ~ |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 1183 times more calcium than olive oil - parmesan cheese has 1184mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Parmesan cheese and olive oil contain similar amounts of iron - parmesan cheese has 0.82mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Parmesan cheese has 91 times more potassium than olive oil - parmesan cheese has 92mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Parmesan Cheese | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.761 G |
| Total | 0.297 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Olive Oil | |
|---|---|---|
| linoleic acid | 0.272 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.272 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Parmesan Cheese g
()
|
Daily Values (%) |
Olive Oil 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% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 | |||
FAQ
Does parmesan cheese or olive oil contain more calories in 100 grams?Both parmesan cheese and olive oil are high in calories. Olive oil has 130% more calories than parmesan cheese - parmesan cheese has 392 calories in 100g and olive oil has 884 calories.
Is parmesan cheese or olive oil better for protein?
Parmesan cheese is a fantastic source of protein and it has more protein than olive oil - parmesan cheese has 35.8g of protein per 100 grams and olive oil does not contain significant amounts.
Does parmesan cheese or olive oil contain more calcium?
Parmesan cheese is a rich source of calcium and it has 1183 times more calcium than olive oil - parmesan cheese has 1184mg of calcium in 100 grams and olive oil has 1mg of calcium.