Parmesan Cheese vs. Edamame
Nutrition comparison of Parmesan Cheese and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and edamame:
- Both edamame and parmesan cheese are high in calcium, calories and protein.
- Edamame has more thiamin, niacin and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber and potassium.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and parmesan cheese are high in calories. Parmesan cheese has 224% more calories than edamame - edamame has 121 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much lighter in carbs, much heavier in fat and similar to edamame for protein. Parmesan cheese has a macronutrient ratio of 38:3:59 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Edamame | |
|---|---|---|
| Protein | 38% | 37% |
| Carbohydrates | 3% | 27% |
| Fat | 59% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and parmesan cheese contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - edamame has 5.2g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Edamame and parmesan cheese contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both edamame and parmesan cheese are high in protein. Parmesan cheese has 200% more protein than edamame - edamame has 11.9g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and edamame has 96% less saturated fat than parmesan cheese - edamame has 0.62g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
trans fat
Both edamame and parmesan cheese are low in trans fat - edamame has 0.01g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Edamame has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than parmesan cheese - edamame has 6.1mg 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 12 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than edamame - parmesan cheese has 19iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and parmesan cheese contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Edamame has 14 times more Vitamin K than parmesan cheese - edamame has 26.7ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both parmesan cheese and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Parmesan Cheese | Edamame | |
|---|---|---|
| Thiamin | 0.039 MG | 0.2 MG |
| Riboflavin | 0.332 MG | 0.155 MG |
| Niacin | 0.271 MG | 0.915 MG |
| Pantothenic acid | 0.453 MG | 0.395 MG |
| Vitamin B6 | 0.091 MG | 0.1 MG |
| Folate | 7 UG | 311 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both edamame and parmesan cheese are high in calcium. Parmesan cheese has 17 times more calcium than edamame - edamame has 63mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Edamame is a great source of iron and it has 177% more iron than parmesan cheese - edamame has 2.3mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Edamame is an excellent source of potassium and it has 374% more potassium than parmesan cheese - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 66 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and edamame contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.297 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Edamame | |
|---|---|---|
| linoleic acid | 0.272 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.272 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Parmesan Cheese g
()
|
Daily Values (%) |
Edamame 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% |
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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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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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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MG % | |
| MG % |
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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 % | |
| 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 % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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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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MG % | |
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5% | chlorine | 5% |
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| UG % |
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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 edamame or parmesan cheese contain more calories in 100 grams?Both edamame and parmesan cheese are high in calories. Parmesan cheese has 220% more calories than edamame - edamame has 121 calories in 100g and parmesan cheese has 392 calories.
Is edamame or parmesan cheese better for protein?
Both edamame and parmesan cheese are high in protein. Parmesan cheese has 200% more protein than edamame - edamame has 11.9g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does edamame or parmesan cheese contain more calcium?
Both edamame and parmesan cheese are high in calcium. Parmesan cheese has 17 times more calcium than edamame - edamame has 63mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does edamame or parmesan cheese contain more potassium?
Edamame is a rich source of potassium and it has 370% more potassium than parmesan cheese - edamame has 436mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.