Whole Wheat Bread vs. Parmesan Cheese
Nutrition comparison of Whole Wheat Bread and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and parmesan cheese:
- Both whole wheat bread and parmesan cheese are high in calcium, calories and protein.
- Parmesan cheese has 57 times less sugar than whole wheat bread.
- Parmesan cheese has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than parmesan cheese.
- Parmesan cheese is an excellent source of Vitamin A.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and parmesan cheese are high in calories. Parmesan cheese has 48% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Parmesan Cheese | |
|---|---|---|
| Protein | 20% | 38% |
| Carbohydrates | 66% | 3% |
| Fat | 14% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and parmesan cheese has 93% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - whole wheat bread has 7.4g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese has 57 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both whole wheat bread and parmesan cheese are high in protein. Parmesan cheese has 168% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and whole wheat bread has 94% less saturated fat than parmesan cheese - whole wheat bread has 0.87g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and parmesan cheese contain similar amounts of Vitamin C - whole wheat bread has 0.1mg 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 more Vitamin A than whole wheat bread - parmesan cheese has 207ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than whole wheat bread - parmesan cheese has 19iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and parmesan cheese contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Whole wheat bread and parmesan cheese contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both whole wheat bread and parmesan cheese contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.279 MG | 0.039 MG |
| Riboflavin | 0.131 MG | 0.332 MG |
| Niacin | 4.042 MG | 0.271 MG |
| Pantothenic acid | 0.336 MG | 0.453 MG |
| Vitamin B6 | 0.263 MG | 0.091 MG |
| Folate | 75 UG | 7 UG |
| Vitamin B12 | ~ | 1.2 UG |
Minerals
calcium
Both whole wheat bread and parmesan cheese are high in calcium. Parmesan cheese has 10 times more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 205% more iron than parmesan cheese - whole wheat bread has 2.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 150% more potassium than parmesan cheese - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than parmesan cheese per 100 grams.
| Whole Wheat Bread | Parmesan Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 66 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and parmesan cheese contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.297 G |
| Total | 0.205 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than parmesan cheese per 100 grams.
| Whole Wheat Bread | Parmesan Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.272 G |
| Total | 1.669 G | 0.272 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 Whole Wheat Bread or Parmesan Cheese .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Parmesan Cheese (Cheese, parmesan, hard) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Parmesan Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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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MG % | |
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5% | iron | 5% |
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MG % | |
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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% |
|
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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| 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 whole wheat bread or parmesan cheese contain more calories in 100 grams?Both whole wheat bread and parmesan cheese are high in calories. Parmesan cheese has 50% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and parmesan cheese has 392 calories.
Is whole wheat bread or parmesan cheese better for protein?
Both whole wheat bread and parmesan cheese are high in protein. Parmesan cheese has 170% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does whole wheat bread or parmesan cheese have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and parmesan cheese has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does whole wheat bread or parmesan cheese contain more calcium?
Both whole wheat bread and parmesan cheese are high in calcium. Parmesan cheese has 10 times more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.