Parmesan Cheese vs. Flaxseeds
Nutrition comparison of Parmesan Cheese and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and flaxseeds:
- Both flaxseeds and parmesan cheese are high in calcium, calories and protein.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron and potassium.
- Parmesan cheese has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than parmesan cheese.
- Parmesan cheese has signficantly less carbohydrates than flaxseed.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and parmesan cheese are high in calories. Flaxseed has 36% more calories than parmesan cheese - flaxseed has 534 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 flaxseeds per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Flaxseeds | |
|---|---|---|
| Protein | 38% | 13% |
| Carbohydrates | 3% | 20% |
| Fat | 59% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - flaxseed has 27.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Flaxseeds and parmesan cheese contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both flaxseeds and parmesan cheese are high in protein. Parmesan cheese has 95% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and flaxseed has 75% less saturated fat than parmesan cheese - flaxseed has 3.7g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Flaxseed has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and parmesan cheese contain similar amounts of Vitamin C - flaxseed has 0.6mg 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 flaxseed - parmesan cheese has 207ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than flaxseed - parmesan cheese has 19iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and parmesan cheese contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Flaxseeds and parmesan cheese contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12. Both parmesan cheese and flaxseeds contain significant amounts of riboflavin.
| Parmesan Cheese | Flaxseeds | |
|---|---|---|
| Thiamin | 0.039 MG | 1.644 MG |
| Riboflavin | 0.332 MG | 0.161 MG |
| Niacin | 0.271 MG | 3.08 MG |
| Pantothenic acid | 0.453 MG | 0.985 MG |
| Vitamin B6 | 0.091 MG | 0.473 MG |
| Folate | 7 UG | 87 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both flaxseeds and parmesan cheese are high in calcium. Parmesan cheese has 364% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 599% more iron than parmesan cheese - flaxseed has 5.7mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 784% more potassium than parmesan cheese - flaxseed has 813mg 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 flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than parmesan cheese per 100 grams.
| Parmesan Cheese | Flaxseeds | |
|---|---|---|
| beta-carotene | 66 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Parmesan Cheese | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 22.813 G |
| Total | 0.297 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.272 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.272 G | 5.91 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 Flaxseeds .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Flaxseeds (Seeds, flaxseed) .
Parmesan Cheese g
()
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Daily Values (%) |
Flaxseeds g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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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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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% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or parmesan cheese contain more calories in 100 grams?Both flaxseeds and parmesan cheese are high in calories. Flaxseed has 40% more calories than parmesan cheese - flaxseed has 534 calories in 100g and parmesan cheese has 392 calories.
Is flaxseeds or parmesan cheese better for protein?
Both flaxseeds and parmesan cheese are high in protein. Parmesan cheese has 100% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does flaxseeds or parmesan cheese contain more calcium?
Both flaxseeds and parmesan cheese are high in calcium. Parmesan cheese has 360% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does flaxseeds or parmesan cheese contain more iron?
Flaxseed is an abundant source of iron and it has 600% more iron than parmesan cheese - flaxseed has 5.7mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does flaxseeds or parmesan cheese contain more potassium?
Flaxseed is a rich source of potassium and it has 780% more potassium than parmesan cheese - flaxseed has 813mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.