Parmesan Cheese vs. Romaine Lettuce
Nutrition comparison of Parmesan Cheese and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and romaine lettuce:
- Both romaine lettuce and parmesan cheese are high in Vitamin A.
- Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more folate.
- Parmesan cheese is an excellent source of calcium and protein.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and romaine lettuce has 96% less calories than parmesan cheese - romaine lettuce has 17 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Parmesan cheese has a macronutrient ratio of 37:3:59 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Romaine Lettuce | |
|---|---|---|
| Protein | 37% | 26% |
| Carbohydrates | 3% | 65% |
| Fat | 59% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and parmesan cheese are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than parmesan cheese - romaine lettuce has 2.1g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Romaine lettuce and parmesan cheese contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 28 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and romaine lettuce has 100% less saturated fat than parmesan cheese - romaine lettuce has 0.04g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Romaine lettuce has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than parmesan cheese - romaine lettuce has 4mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Both romaine lettuce and parmesan cheese are high in Vitamin A. Romaine lettuce has 111% more Vitamin A than parmesan cheese - romaine lettuce has 436ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than romaine lettuce - parmesan cheese has 19iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and parmesan cheese contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 59 times more Vitamin K than parmesan cheese - romaine lettuce has 102.5ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more folate. Both parmesan cheese and romaine lettuce contain significant amounts of thiamin, niacin and Vitamin B6.
| Parmesan Cheese | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.072 MG |
| Riboflavin | 0.332 MG | 0.067 MG |
| Niacin | 0.271 MG | 0.313 MG |
| Pantothenic acid | 0.453 MG | 0.142 MG |
| Vitamin B6 | 0.091 MG | 0.074 MG |
| Folate | 7 UG | 136 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 34 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Romaine lettuce and parmesan cheese contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 168% more potassium than parmesan cheese - romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 66 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Parmesan Cheese | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.113 G |
| Total | 0.297 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than romaine lettuce per 100 grams.
| Parmesan Cheese | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.272 G | 0.047 G |
| Total | 0.272 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Parmesan Cheese g
()
|
Daily Values (%) |
Romaine Lettuce 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 romaine lettuce or parmesan cheese contain more calories in 100 grams?Parmesan cheese is high in calories and romaine lettuce has 100% less calories than parmesan cheese - romaine lettuce has 17 calories in 100g and parmesan cheese has 392 calories.
Is romaine lettuce or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 28 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does romaine lettuce or parmesan cheese have more carbohydrates?
By weight, both romaine lettuce and parmesan cheese are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does romaine lettuce or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 34 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.