Parmesan Cheese vs. Lotus Seeds
Nutrition comparison of Parmesan Cheese and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and lotus seeds:
- Both lotus seeds and parmesan cheese are high in calcium, calories and protein.
- Lotus seed has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
- Lotus seed is an excellent source of iron and potassium.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and parmesan cheese are high in calories. Parmesan cheese has 18% more calories than lotus seed - lotus seed has 332 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to lotus seeds per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Lotus Seeds | |
|---|---|---|
| Protein | 38% | 18% |
| Carbohydrates | 3% | 77% |
| Fat | 59% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and parmesan cheese has 95% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
sugar
Parmesan cheese and lotus seeds contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and parmesan cheese are high in protein. Parmesan cheese has 132% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and lotus seed has 98% less saturated fat than parmesan cheese - lotus seed has 0.33g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Lotus seed has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has 68 times more Vitamin A than lotus seed - lotus seed has 3ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than lotus seed - parmesan cheese has 19iu of Vitamin D per 100 grams and lotus seed does not contain significant amounts.
Vitamin E
Parmesan cheese and lotus seeds contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Parmesan cheese and lotus seeds contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both parmesan cheese and lotus seeds contain significant amounts of pantothenic acid.
| Parmesan Cheese | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.64 MG |
| Riboflavin | 0.332 MG | 0.15 MG |
| Niacin | 0.271 MG | 1.6 MG |
| Pantothenic acid | 0.453 MG | 0.851 MG |
| Vitamin B6 | 0.091 MG | 0.629 MG |
| Folate | 7 UG | 104 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both lotus seeds and parmesan cheese are high in calcium. Parmesan cheese has 626% more calcium than lotus seed - lotus seed has 163mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 330% more iron than parmesan cheese - lotus seed has 3.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Lotus seed is an excellent source of potassium and it has 13 times more potassium than parmesan cheese - lotus seed has 1368mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Parmesan Cheese | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.102 G |
| Total | 0.297 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Lotus Seeds | |
|---|---|---|
| linoleic acid | 0.272 G | 1.064 G |
| Total | 0.272 G | 1.064 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 Lotus Seeds (Seeds, lotus seeds, dried) .
Parmesan Cheese g
()
|
Daily Values (%) |
Lotus Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 lotus seeds or parmesan cheese contain more calories in 100 grams?Both lotus seeds and parmesan cheese are high in calories. Parmesan cheese has 20% more calories than lotus seed - lotus seed has 332 calories in 100g and parmesan cheese has 392 calories.
Is lotus seeds or parmesan cheese better for protein?
Both lotus seeds and parmesan cheese are high in protein. Parmesan cheese has 130% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does lotus seeds or parmesan cheese have more carbohydrates?
By weight, lotus seed is high in carbohydrates and parmesan cheese has 100% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does lotus seeds or parmesan cheese contain more calcium?
Both lotus seeds and parmesan cheese are high in calcium. Parmesan cheese has 630% more calcium than lotus seed - lotus seed has 163mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does lotus seeds or parmesan cheese contain more iron?
Lotus seed is an abundant source of iron and it has 330% more iron than parmesan cheese - lotus seed has 3.5mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does lotus seeds or parmesan cheese contain more potassium?
Lotus seed is a rich source of potassium and it has 13 times more potassium than parmesan cheese - lotus seed has 1368mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.