Parmesan Cheese vs. Pistachio
Nutrition comparison of Parmesan Cheese and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and pistachio:
- Both pistachio and parmesan cheese are high in calcium, calories, protein and saturated fat.
- Parmesan cheese has 69.3 times less sugar than pistachio.
- Parmesan cheese has signficantly less carbohydrates than pistachio.
- Parmesan cheese is an excellent source of Vitamin A.
- Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and parmesan cheese are high in calories. Pistachio has 46% more calories than parmesan cheese - pistachio has 572 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 pistachio per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Pistachio | |
|---|---|---|
| Protein | 38% | 14% |
| Carbohydrates | 3% | 19% |
| Fat | 59% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - pistachio has 10.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese has 69.3 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both pistachio and parmesan cheese are high in protein. Parmesan cheese has 70% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Both pistachio and parmesan cheese are high in saturated fat. Parmesan cheese has 163% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Pistachio has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than parmesan cheese - pistachio has 3mg 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 14 times more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than pistachio - parmesan cheese has 19iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 886% more Vitamin E than parmesan cheese - pistachio has 2.2mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Pistachio and parmesan cheese contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12. Both parmesan cheese and pistachio contain significant amounts of riboflavin and pantothenic acid.
| Parmesan Cheese | Pistachio | |
|---|---|---|
| Thiamin | 0.039 MG | 0.695 MG |
| Riboflavin | 0.332 MG | 0.234 MG |
| Niacin | 0.271 MG | 1.373 MG |
| Pantothenic acid | 0.453 MG | 0.513 MG |
| Vitamin B6 | 0.091 MG | 1.122 MG |
| Folate | 7 UG | 51 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both pistachio and parmesan cheese are high in calcium. Parmesan cheese has 10 times more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Pistachio is an excellent source of iron and it has 391% more iron than parmesan cheese - pistachio has 4mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 995% more potassium than parmesan cheese - pistachio has 1007mg 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 | Pistachio | |
|---|---|---|
| beta-carotene | 66 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.212 G |
| Total | 0.297 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Pistachio | |
|---|---|---|
| linoleic acid | 0.272 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.272 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Parmesan Cheese g
()
|
Daily Values (%) |
Pistachio 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% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| 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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| 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 pistachio or parmesan cheese contain more calories in 100 grams?Both pistachio and parmesan cheese are high in calories. Pistachio has 50% more calories than parmesan cheese - pistachio has 572 calories in 100g and parmesan cheese has 392 calories.
Is pistachio or parmesan cheese better for protein?
Both pistachio and parmesan cheese are high in protein. Parmesan cheese has 70% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does pistachio or parmesan cheese contain more calcium?
Both pistachio and parmesan cheese are high in calcium. Parmesan cheese has 10 times more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does pistachio or parmesan cheese contain more iron?
Pistachio is an abundant source of iron and it has 390% more iron than parmesan cheese - pistachio has 4mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does pistachio or parmesan cheese contain more potassium?
Pistachio is a rich source of potassium and it has 1000% more potassium than parmesan cheese - pistachio has 1007mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.