Parmesan Cheese vs. Spirulina
Nutrition comparison of Parmesan Cheese and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and spirulina:
- Both spirulina and parmesan cheese are high in calcium, calories and protein.
- Parmesan cheese has 6.4 times less carbohydrates than spirulina.
- Parmesan cheese is an excellent source of Vitamin A.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than parmesan cheese.
- Spirulina is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and parmesan cheese are high in calories. Parmesan cheese has 35% more calories than spirulina - spirulina has 290 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Spirulina | |
|---|---|---|
| Protein | 38% | 58% |
| Carbohydrates | 3% | 24% |
| Fat | 59% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 6.4 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - spirulina has 3.6g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Spirulina and parmesan cheese contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both spirulina and parmesan cheese are high in protein. Spirulina has 61% more protein than parmesan cheese - spirulina has 57.5g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and spirulina has 82% less saturated fat than parmesan cheese - spirulina has 2.7g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Spirulina has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than parmesan cheese - spirulina has 10.1mg 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 614% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than spirulina - parmesan cheese has 19iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 21 times more Vitamin E than parmesan cheese - spirulina has 5mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Spirulina has 14 times more Vitamin K than parmesan cheese - spirulina has 25.5ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
| Parmesan Cheese | Spirulina | |
|---|---|---|
| Thiamin | 0.039 MG | 2.38 MG |
| Riboflavin | 0.332 MG | 3.67 MG |
| Niacin | 0.271 MG | 12.82 MG |
| Pantothenic acid | 0.453 MG | 3.48 MG |
| Vitamin B6 | 0.091 MG | 0.364 MG |
| Folate | 7 UG | 94 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both spirulina and parmesan cheese are high in calcium. Parmesan cheese has 887% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Spirulina is an excellent source of iron and it has 33 times more iron than parmesan cheese - spirulina has 28.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 13 times more potassium than parmesan cheese - spirulina has 1363mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Parmesan Cheese | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.823 G |
| Total | 0.297 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Spirulina | |
|---|---|---|
| linoleic acid | 0.272 G | 1.254 G |
| Total | 0.272 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Parmesan Cheese g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 spirulina or parmesan cheese contain more calories in 100 grams?Both spirulina and parmesan cheese are high in calories. Parmesan cheese has 40% more calories than spirulina - spirulina has 290 calories in 100g and parmesan cheese has 392 calories.
Is spirulina or parmesan cheese better for protein?
Both spirulina and parmesan cheese are high in protein. Spirulina has 60% more protein than parmesan cheese - spirulina has 57.5g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does spirulina or parmesan cheese contain more calcium?
Both spirulina and parmesan cheese are high in calcium. Parmesan cheese has 890% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does spirulina or parmesan cheese contain more iron?
Spirulina is an abundant source of iron and it has 33 times more iron than parmesan cheese - spirulina has 28.5mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does spirulina or parmesan cheese contain more potassium?
Spirulina is a rich source of potassium and it has 13 times more potassium than parmesan cheese - spirulina has 1363mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.