Parmesan Cheese vs. Pecan
Nutrition comparison of Parmesan Cheese and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and pecan:
- Both pecan and parmesan cheese are high in calcium, calories, protein and saturated fat.
- Parmesan cheese has 3.3 times less carbohydrates than pecan.
- Parmesan cheese is an excellent source of Vitamin A.
- Pecan has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
- Pecan is a great source of iron.
- Pecan is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and parmesan cheese are high in calories. Pecan has 76% more calories than parmesan cheese - pecan has 691 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to pecan per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Pecan | |
|---|---|---|
| Protein | 38% | 5% |
| Carbohydrates | 3% | 8% |
| Fat | 59% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 3.3 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - pecan has 9.6g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Pecan and parmesan cheese contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both pecan and parmesan cheese are high in protein. Parmesan cheese has 290% more protein than pecan - pecan has 9.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Both pecan and parmesan cheese are high in saturated fat. Parmesan cheese has 140% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Pecan has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than parmesan cheese - pecan has 1.1mg 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 68 times more Vitamin A than pecan - pecan 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 pecan - parmesan cheese has 19iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and parmesan cheese contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Pecan and parmesan cheese contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both parmesan cheese and pecan contain significant amounts of pantothenic acid.
| Parmesan Cheese | Pecan | |
|---|---|---|
| Thiamin | 0.039 MG | 0.66 MG |
| Riboflavin | 0.332 MG | 0.13 MG |
| Niacin | 0.271 MG | 1.167 MG |
| Pantothenic acid | 0.453 MG | 0.863 MG |
| Vitamin B6 | 0.091 MG | 0.21 MG |
| Folate | 7 UG | 22 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both pecan and parmesan cheese are high in calcium. Parmesan cheese has 15 times more calcium than pecan - pecan has 70mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Pecan is a great source of iron and it has 209% more iron than parmesan cheese - pecan has 2.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Pecan is an excellent source of potassium and it has 346% more potassium than parmesan cheese - pecan has 410mg 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 | Pecan | |
|---|---|---|
| beta-carotene | 66 UG | 29 UG |
| lutein + zeaxanthin | ~ | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Parmesan Cheese | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.986 G |
| Total | 0.297 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Pecan | |
|---|---|---|
| linoleic acid | 0.272 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.272 G | 20.697 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 Pecan .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Pecan (Nuts, pecans) .
Parmesan Cheese g
()
|
Daily Values (%) |
Pecan 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pecan or parmesan cheese contain more calories in 100 grams?Both pecan and parmesan cheese are high in calories. Pecan has 80% more calories than parmesan cheese - pecan has 691 calories in 100g and parmesan cheese has 392 calories.
Is pecan or parmesan cheese better for protein?
Both pecan and parmesan cheese are high in protein. Parmesan cheese has 290% more protein than pecan - pecan has 9.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does pecan or parmesan cheese contain more calcium?
Both pecan and parmesan cheese are high in calcium. Parmesan cheese has 15 times more calcium than pecan - pecan has 70mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does pecan or parmesan cheese contain more potassium?
Pecan is a rich source of potassium and it has 350% more potassium than parmesan cheese - pecan has 410mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.