Parmesan Cheese vs. Soy Flour

Nutrition comparison of Parmesan Cheese and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of parmesan cheese versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in parmesan cheese and soy flour:

  • Both parmesan cheese and soy flour are high in calcium, calories and protein.
  • Parmesan cheese has 83.8 times less sugar than soy flour.
  • Parmesan cheese is an excellent source of Vitamin A.
  • Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of parmesan cheese and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Parmesan Cheese src
Image of Soy Flour src

Calories and Carbs

calories

Both parmesan cheese and soy flour are high in calories. Parmesan cheese has a little more calories (5%) than soy flour by weight - parmesan cheese has 392 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, parmesan cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Parmesan cheese has a macronutrient ratio of 37:3:59 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Parmesan Cheese Soy Flour
Protein 37% 50%
Carbohydrates 3% 31%
Fat 59% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and parmesan cheese has 89% less carbohydrates than soy flour - parmesan cheese has 3.2g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - soy flour has 16g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.

sugar

Parmesan cheese has 83.8 times less sugar than soy flour - parmesan cheese has 0.11g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both parmesan cheese and soy flour are high in protein. Soy flour has 39% more protein than parmesan cheese - parmesan cheese has 35.8g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Parmesan cheese is high in saturated fat and soy flour has 91% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

cholesterol

Soy flour has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Parmesan cheese is an excellent source of Vitamin A and it has 102 times more Vitamin A than soy flour - parmesan cheese has 207ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Parmesan cheese has more Vitamin D than soy flour - parmesan cheese has 19iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Parmesan cheese and soy flour contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Parmesan cheese and soy flour contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12. Both parmesan cheese and soy flour contain significant amounts of riboflavin.

Parmesan Cheese Soy Flour
Thiamin 0.039 MG 1.088 MG
Riboflavin 0.332 MG 0.28 MG
Niacin 0.271 MG 2.95 MG
Pantothenic acid 0.453 MG 1.55 MG
Vitamin B6 0.091 MG 1.05 MG
Folate 7 UG 289 UG
Vitamin B12 1.2 UG ~

Minerals

calcium

Both parmesan cheese and soy flour are high in calcium. Parmesan cheese has 315% more calcium than soy flour - parmesan cheese has 1184mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 900% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 21 times more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and soy flour has 2090mg 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 Soy Flour
beta-carotene 66 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both parmesan cheese and soy flour contain significant amounts of alpha linoleic acid (ALA).

Parmesan Cheese Soy Flour
alpha linoleic acid 0.297 G 0.555 G
Total 0.297 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than parmesan cheese per 100 grams.

Parmesan Cheese Soy Flour
linoleic acid 0.272 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.272 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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FAQ

Does parmesan cheese or soy flour contain more calories in 100 grams?
Both parmesan cheese and soy flour are high in calories. Parmesan cheese has a little more calories ( 10%) than soy flour by weight - parmesan cheese has 392 calories in 100g and soy flour has 372 calories.

Is parmesan cheese or soy flour better for protein?
Both parmesan cheese and soy flour are high in protein. Soy flour has 40% more protein than parmesan cheese - parmesan cheese has 35.8g of protein per 100 grams and soy flour has 49.8g of protein.

Does parmesan cheese or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and parmesan cheese has 90% fewer carbohydrates than soy flour - parmesan cheese has 3.2g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does parmesan cheese or soy flour contain more calcium?
Both parmesan cheese and soy flour are high in calcium. Parmesan cheese has 320% more calcium than soy flour - parmesan cheese has 1184mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does parmesan cheese or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 900% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does parmesan cheese or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 21 times more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and soy flour has 2090mg of potassium.