Parmesan Cheese vs. Pumpkin Seeds
Nutrition comparison of Parmesan Cheese and Pumpkin 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
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and pumpkin seeds:
- Both pumpkin seeds and parmesan cheese are high in calcium, calories and protein.
- Parmesan cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and parmesan cheese are high in calories. Pumpkin seed has 14% more calories than parmesan cheese - pumpkin seed has 446 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Pumpkin Seeds | |
|---|---|---|
| Protein | 38% | 16% |
| Carbohydrates | 3% | 46% |
| Fat | 59% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and parmesan cheese has 94% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - pumpkin seed has 18.4g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and pumpkin seeds contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and parmesan cheese are high in protein. Parmesan cheese has 93% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and pumpkin seed has 75% less saturated fat than parmesan cheese - pumpkin seed has 3.7g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and parmesan cheese contain similar amounts of Vitamin C - pumpkin seed has 0.3mg 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 68 times more Vitamin A than pumpkin seed - pumpkin 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 pumpkin seed - parmesan cheese has 19iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Parmesan cheese and pumpkin seeds contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Parmesan cheese and pumpkin seeds contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Parmesan cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both parmesan cheese and pumpkin seeds contain significant amounts of thiamin, niacin and folate.
| Parmesan Cheese | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.034 MG |
| Riboflavin | 0.332 MG | 0.052 MG |
| Niacin | 0.271 MG | 0.286 MG |
| Pantothenic acid | 0.453 MG | 0.056 MG |
| Vitamin B6 | 0.091 MG | 0.037 MG |
| Folate | 7 UG | 9 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both pumpkin seeds and parmesan cheese are high in calcium. Parmesan cheese has 20 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 304% more iron than parmesan cheese - pumpkin seed has 3.3mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 899% more potassium than parmesan cheese - pumpkin seed has 919mg 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 pumpkin seed per 100 grams.
| Parmesan Cheese | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.077 G |
| Total | 0.297 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.272 G | 8.759 G |
| Total | 0.272 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Parmesan Cheese g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 pumpkin seeds or parmesan cheese contain more calories in 100 grams?Both pumpkin seeds and parmesan cheese are high in calories. Pumpkin seed has 10% more calories than parmesan cheese - pumpkin seed has 446 calories in 100g and parmesan cheese has 392 calories.
Is pumpkin seeds or parmesan cheese better for protein?
Both pumpkin seeds and parmesan cheese are high in protein. Parmesan cheese has 90% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does pumpkin seeds or parmesan cheese have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and parmesan cheese has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does pumpkin seeds or parmesan cheese contain more calcium?
Both pumpkin seeds and parmesan cheese are high in calcium. Parmesan cheese has 20 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does pumpkin seeds or parmesan cheese contain more iron?
Pumpkin seed is an abundant source of iron and it has 300% more iron than parmesan cheese - pumpkin seed has 3.3mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does pumpkin seeds or parmesan cheese contain more potassium?
Pumpkin seed is a rich source of potassium and it has 900% more potassium than parmesan cheese - pumpkin seed has 919mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.