Whole Wheat Flour vs. Parmesan Cheese
Nutrition comparison of Whole Wheat Flour and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and parmesan cheese:
- Both whole wheat flour and parmesan cheese are high in calories and protein.
- Parmesan cheese has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than parmesan cheese.
- Parmesan cheese is an excellent source of Vitamin A and calcium.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and parmesan cheese are high in calories. Parmesan cheese has 18% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Parmesan Cheese | |
|---|---|---|
| Protein | 11% | 38% |
| Carbohydrates | 84% | 3% |
| Fat | 5% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and parmesan cheese has 96% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - whole wheat flour has 13.1g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Whole wheat flour and parmesan cheese contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Both whole wheat flour and parmesan cheese are high in protein. Parmesan cheese has 272% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and whole wheat flour has 97% less saturated fat than parmesan cheese - whole wheat flour has 0.43g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - parmesan cheese has 207ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than whole wheat flour - parmesan cheese has 19iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and parmesan cheese contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Whole wheat flour and parmesan cheese contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12. Both whole wheat flour and parmesan cheese contain significant amounts of riboflavin.
| Whole Wheat Flour | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.297 MG | 0.039 MG |
| Riboflavin | 0.188 MG | 0.332 MG |
| Niacin | 5.347 MG | 0.271 MG |
| Pantothenic acid | 1.011 MG | 0.453 MG |
| Vitamin B6 | 0.191 MG | 0.091 MG |
| Folate | 28 UG | 7 UG |
| Vitamin B12 | ~ | 1.2 UG |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 34 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 352% more iron than parmesan cheese - whole wheat flour has 3.7mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 328% more potassium than parmesan cheese - whole wheat flour has 394mg 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 has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than parmesan cheese per 100 grams.
| Whole Wheat Flour | Parmesan Cheese | |
|---|---|---|
| beta-carotene | 5 UG | 66 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Parmesan Cheese (Cheese, parmesan, hard) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Parmesan Cheese 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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 whole wheat flour or parmesan cheese contain more calories in 100 grams?Both whole wheat flour and parmesan cheese are high in calories. Parmesan cheese has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and parmesan cheese has 392 calories.
Is whole wheat flour or parmesan cheese better for protein?
Both whole wheat flour and parmesan cheese are high in protein. Parmesan cheese has 270% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does whole wheat flour or parmesan cheese have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and parmesan cheese has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does whole wheat flour or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 34 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does whole wheat flour or parmesan cheese contain more iron?
Whole wheat flour is an abundant source of iron and it has 350% more iron than parmesan cheese - whole wheat flour has 3.7mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does whole wheat flour or parmesan cheese contain more potassium?
Whole wheat flour is a rich source of potassium and it has 330% more potassium than parmesan cheese - whole wheat flour has 394mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.