Parmesan Cheese vs. Salmon
Nutrition comparison of Parmesan Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and salmon:
- Both parmesan cheese and salmon are high in calories and protein.
- Parmesan cheese has more riboflavin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A and calcium.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and salmon are high in calories. Parmesan cheese has 209% more calories than salmon - parmesan cheese has 392 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, parmesan cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Parmesan cheese has a macronutrient ratio of 38:3:59 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Salmon | |
|---|---|---|
| Protein | 38% | 67% |
| Carbohydrates | 3% | ~ |
| Fat | 59% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and salmon are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Parmesan cheese and salmon contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both parmesan cheese and salmon are high in protein. Parmesan cheese has 74% more protein than salmon - parmesan cheese has 35.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and salmon has 95% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and parmesan cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Parmesan cheese and salmon contain similar amounts of cholesterol - parmesan cheese has 68mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has 491% more Vitamin A than salmon - parmesan cheese has 207ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 21 times more Vitamin D than parmesan cheese - parmesan cheese has 19iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Parmesan cheese and salmon contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Parmesan cheese and salmon contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both parmesan cheese and salmon contain significant amounts of thiamin and folate.
| Parmesan Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.039 MG | 0.08 MG |
| Riboflavin | 0.332 MG | 0.105 MG |
| Niacin | 0.271 MG | 7.995 MG |
| Pantothenic acid | 0.453 MG | 1.03 MG |
| Vitamin B6 | 0.091 MG | 0.611 MG |
| Folate | 7 UG | 4 UG |
| Vitamin B12 | 1.2 UG | 4.15 UG |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 168 times more calcium than salmon - parmesan cheese has 1184mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Parmesan cheese has 116% more iron than salmon - parmesan cheese has 0.82mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 298% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than parmesan cheese per 100 grams.
| Parmesan Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.297 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than salmon per 100 grams.
| Parmesan Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.272 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.272 G | 0.085 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 Salmon .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Salmon (Fish, salmon, pink, raw) .
Parmesan Cheese g
()
|
Daily Values (%) |
Salmon 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% |
|
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% |
|
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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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 % | |
| 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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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| 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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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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UG % | |
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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 salmon contain more calories in 100 grams?Both parmesan cheese and salmon are high in calories. Parmesan cheese has 210% more calories than salmon - parmesan cheese has 392 calories in 100g and salmon has 127 calories.
Is parmesan cheese or salmon better for protein?
Both parmesan cheese and salmon are high in protein. Parmesan cheese has 70% more protein than salmon - parmesan cheese has 35.8g of protein per 100 grams and salmon has 20.5g of protein.
Does parmesan cheese or salmon contain more calcium?
Parmesan cheese is a rich source of calcium and it has 168 times more calcium than salmon - parmesan cheese has 1184mg of calcium in 100 grams and salmon has 7mg of calcium.
Does parmesan cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 300% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and salmon has 366mg of potassium.