Parmesan Cheese vs. Tomato
Nutrition comparison of Parmesan Cheese and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and tomato:
- Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and tomato has 95% less calories than parmesan cheese - tomato has 18 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 tomato per calorie. Parmesan cheese has a macronutrient ratio of 37:3:59 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Tomato | |
|---|---|---|
| Protein | 37% | 17% |
| Carbohydrates | 3% | 75% |
| Fat | 59% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and parmesan cheese are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Tomato has more dietary fiber than parmesan cheese - tomato has 1.2g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Tomato and parmesan cheese contain similar amounts of sugar - tomato has 2.6g 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 39 times more protein than tomato - tomato has 0.88g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and tomato has 100% less saturated fat than parmesan cheese - tomato has 0.03g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Tomato has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than parmesan cheese - tomato has 13.7mg 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 393% more Vitamin A than tomato - tomato has 42ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than tomato - parmesan cheese has 19iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and parmesan cheese contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Tomato and parmesan cheese contain similar amounts of Vitamin K - tomato has 7.9ug 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. Both parmesan cheese and tomato contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Parmesan Cheese | Tomato | |
|---|---|---|
| Thiamin | 0.039 MG | 0.037 MG |
| Riboflavin | 0.332 MG | 0.019 MG |
| Niacin | 0.271 MG | 0.594 MG |
| Pantothenic acid | 0.453 MG | 0.089 MG |
| Vitamin B6 | 0.091 MG | 0.08 MG |
| Folate | 7 UG | 15 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 117 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Parmesan cheese has 204% more iron than tomato - tomato has 0.27mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Tomato is a great source of potassium and it has 158% more potassium than parmesan cheese - tomato has 237mg 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 | Tomato | |
|---|---|---|
| beta-carotene | 66 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Parmesan Cheese | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.003 G |
| Total | 0.297 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than tomato per 100 grams.
| Parmesan Cheese | Tomato | |
|---|---|---|
| linoleic acid | 0.272 G | 0.08 G |
| Total | 0.272 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Parmesan Cheese g
()
|
Daily Values (%) |
Tomato 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 tomato or parmesan cheese contain more calories in 100 grams?Parmesan cheese is high in calories and tomato has 100% less calories than parmesan cheese - tomato has 18 calories in 100g and parmesan cheese has 392 calories.
Is tomato or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 39 times more protein than tomato - tomato has 0.88g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does tomato or parmesan cheese have more carbohydrates?
By weight, both tomato and parmesan cheese are low in carbohydrates - tomato has 3.9g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does tomato or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 117 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.