Parmesan Cheese vs. Walnut
Nutrition comparison of Parmesan Cheese and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and walnut:
- Both walnut and parmesan cheese are high in calcium, calories, protein and saturated fat.
- Parmesan cheese has 3.2 times less carbohydrates than walnut.
- Parmesan cheese is an excellent source of Vitamin A.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and parmesan cheese are high in calories. Walnut has 67% more calories than parmesan cheese - walnut has 654 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Parmesan cheese has a macronutrient ratio of 37:3:59 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Walnut | |
|---|---|---|
| Protein | 37% | 9% |
| Carbohydrates | 3% | 8% |
| Fat | 59% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 3.2 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - walnut has 6.7g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Walnut and parmesan cheese contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both walnut and parmesan cheese are high in protein. Parmesan cheese has 135% more protein than walnut - walnut has 15.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Both walnut and parmesan cheese are high in saturated fat. Parmesan cheese has 142% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Walnut has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than parmesan cheese - walnut has 1.3mg 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 206 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than walnut - parmesan cheese has 19iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and parmesan cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Walnut and parmesan cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more riboflavin and Vitamin B12. Both parmesan cheese and walnut contain significant amounts of pantothenic acid.
| Parmesan Cheese | Walnut | |
|---|---|---|
| Thiamin | 0.039 MG | 0.341 MG |
| Riboflavin | 0.332 MG | 0.15 MG |
| Niacin | 0.271 MG | 1.125 MG |
| Pantothenic acid | 0.453 MG | 0.57 MG |
| Vitamin B6 | 0.091 MG | 0.537 MG |
| Folate | 7 UG | 98 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both walnut and parmesan cheese are high in calcium. Parmesan cheese has 11 times more calcium than walnut - walnut has 98mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Walnut is a great source of iron and it has 255% more iron than parmesan cheese - walnut has 2.9mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Walnut is an excellent source of potassium and it has 379% more potassium than parmesan cheese - walnut has 441mg 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 | Walnut | |
|---|---|---|
| beta-carotene | 66 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Parmesan Cheese | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 9.08 G |
| Total | 0.297 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Walnut | |
|---|---|---|
| linoleic acid | 0.272 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.272 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Parmesan Cheese g
()
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Daily Values (%) |
Walnut g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or parmesan cheese contain more calories in 100 grams?Both walnut and parmesan cheese are high in calories. Walnut has 70% more calories than parmesan cheese - walnut has 654 calories in 100g and parmesan cheese has 392 calories.
Is walnut or parmesan cheese better for protein?
Both walnut and parmesan cheese are high in protein. Parmesan cheese has 140% more protein than walnut - walnut has 15.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does walnut or parmesan cheese contain more calcium?
Both walnut and parmesan cheese are high in calcium. Parmesan cheese has 11 times more calcium than walnut - walnut has 98mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does walnut or parmesan cheese contain more potassium?
Walnut is a rich source of potassium and it has 380% more potassium than parmesan cheese - walnut has 441mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.