How many calories are in one cup of parmesan cheese?

Parmesan cheese has 345 calories per cup or 392 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of parmesan cheese?

An excellent source of protein, a single cup of Parmesan Cheese contains 63% of recommended daily values or 31.5 grams of protein. However, the protein in parmesan cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in parmesan cheese?

Parmesan cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium and Vitamin B12. It also contains significant amounts of magnesium and riboflavin.

Does parmesan cheese contain omega 3 fatty acids?

Parmesan cheese is a source of healthy omega-3 fatty acids, containing a total of 0.26 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does parmesan cheese contain antioxidants?

Parmesan cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to parmesan cheese in cooking?

Mozzarella cheese are similar to, or commonly paired with parmesan cheese in cooking and recipes.

Food with Nutrition Similar to Parmesan Cheese

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Summary
Similar dairy
Similar vegan
Similar meats
Similar seafood
Other Similar Foods

Parmesan Cheese source

Similar to Parmesan Cheese

A common and very nutrient dense dairy product, parmesan cheese is an excellent source of protein, Vitamin A and calcium. It is also a good source of Vitamin B12. One cup of parmesan cheese contains about 345 calories.

Many foods are similar nutritionally to parmesan cheese, including fried tofu, greek yogurt, protein powder and white bread.

The closest vegan nutritional substitutes to parmesan cheese include fried tofu, soy flour and peanut flour.

Unsurprisingly, the nutritional profiles of mozzarella cheese and cheddar cheese are almost identical to parmesan cheese.

We compared the key nutrients in parmesan cheese (Vitamin B12, protein, Vitamin A and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Mozzarella Cheese, Cheddar Cheese, Greek Yogurt, Goat Cheese, Ricotta Cheese

vegan: Fried Tofu, White Bread, Soy Flour, Peanut Flour, Mung Bean

meats: Pork, Ham, Turkey, Sausage, Chicken Breast, Chicken

seafood: Canned Tuna, Shrimp

other: Protein Powder, Quarter Pounder

The details of the top 20 foods most nutritionally similar to parmesan cheese are below.

dairy and eggs

Several dairy or egg products offer similar nutrients to parmesan cheese including mozzarella cheese, cheddar cheese, greek yogurt, goat cheese and ricotta cheese.

Mozzarella Cheese

Similarity: > 99%

Mozzarella cheese is high in many of the same nutrients as parmesan cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of parmesan cheese and mozzarella cheese:

Parmesan Cheese (3.5 ounces)		Mozzarella Cheese (3.5 ounces)
1.2	Vitamin B12 (UG)	0.73
36	protein (G)	22
207	Vitamin A (UG)	197
1184	calcium (MG)	575

However, parmesan cheese does contain more iron and Vitamin B12 than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	318
0.11	sugar (G)	1
15	saturated fat (G)	16
207	Vitamin A (UG)	197
19	Vitamin D (IU)	18
0.22	Vitamin E (MG)	0.21
0.82	iron (MG)	0.2
92	potassium (MG)	75
0.04	thiamin (MG)	0.02
0.33	riboflavin (MG)	0.27
0.27	niacin (MG)	0.09
0.45	pantothenic acid (MG)	0.07
0.09	Vitamin B6 (MG)	0.06
7	folate (UG)	8
1.2	Vitamin B12 (UG)	0.73

0.997 | 0.997 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Parmesan Cheese

Cheddar Cheese

Similarity: > 95%

Cheddar cheese is high in many of the same nutrients as parmesan cheese, including protein, saturated fat, Vitamin A and calcium. Also, cheddar cheese contains more riboflavin than parmesan cheese.

For 100 grams of parmesan cheese and cheddar cheese:

Parmesan Cheese (3.5 ounces)		Cheddar Cheese (3/4 cup)
1.2	Vitamin B12 (UG)	1.1
36	protein (G)	23
207	Vitamin A (UG)	337
1184	calcium (MG)	710

However, parmesan cheese does contain more iron than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	403
0.11	sugar (G)	0.48
15	saturated fat (G)	19
207	Vitamin A (UG)	337
19	Vitamin D (IU)	24
0.22	Vitamin E (MG)	0.71
0.82	iron (MG)	0.14
92	potassium (MG)	76
0.04	thiamin (MG)	0.03
0.33	riboflavin (MG)	0.43
0.27	niacin (MG)	0.06
0.45	pantothenic acid (MG)	0.41
0.09	Vitamin B6 (MG)	0.07
7	folate (UG)	27
1.2	Vitamin B12 (UG)	1.1

0.989 | 0.989 | 5.35 Complete Comparison:
Cheddar Cheese vs. Parmesan Cheese

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and potassium than parmesan cheese.

For 100 grams of parmesan cheese and greek yogurt:

Parmesan Cheese (3.5 ounces)		Greek Yogurt (1/2 container)
1.2	Vitamin B12 (UG)	0.52
36	protein (G)	10
207	Vitamin A (UG)	90
1184	calcium (MG)	115

A higher water content, greek yogurt is less nutritionally dense than parmesan cheese. Parmesan cheese does contain more Vitamin A, Vitamin D and iron than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	73
0.11	sugar (G)	3.6
15	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
207	Vitamin A (UG)	90
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.04
0.82	iron (MG)	0.04
92	potassium (MG)	141
0.04	thiamin (MG)	0.04
0.33	riboflavin (MG)	0.23
0.27	niacin (MG)	0.2
0.45	pantothenic acid (MG)	0.47
0.09	Vitamin B6 (MG)	0.06
7	folate (UG)	12
1.2	Vitamin B12 (UG)	0.52

0.966 | 0.966 | 1.79 Complete Comparison:
Greek Yogurt vs. Parmesan Cheese

Goat Cheese

Similarity: > 95%

Goat cheese is high in many of the same nutrients as parmesan cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, goat cheese contains more iron, potassium, riboflavin and niacin than parmesan cheese.

For 100 grams of parmesan cheese and goat cheese:

Parmesan Cheese (3.5 ounces)		Goat Cheese (3.5 ounces)
1.2	Vitamin B12 (UG)	0.22
36	protein (G)	22
207	Vitamin A (UG)	407
1184	calcium (MG)	298

However, parmesan cheese does contain more Vitamin B12 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	364
0.11	sugar (G)	0.12
15	saturated fat (G)	21
207	Vitamin A (UG)	407
19	Vitamin D (IU)	22
0.22	Vitamin E (MG)	0.26
0.82	iron (MG)	1.6
92	potassium (MG)	158
0.04	thiamin (MG)	0.07
0.33	riboflavin (MG)	0.68
0.27	niacin (MG)	1.1
0.45	pantothenic acid (MG)	0.19
0.09	Vitamin B6 (MG)	0.06
7	folate (UG)	2
1.2	Vitamin B12 (UG)	0.22

0.948 | 0.948 | 3.98 Complete Comparison:
Goat Cheese vs. Parmesan Cheese

Ricotta Cheese

Similarity: > 90%

Ricotta cheese is high in many of the same nutrients as parmesan cheese, including saturated fat, Vitamin A, calcium and Vitamin B12. Also, ricotta cheese contains more trans fat and potassium than parmesan cheese.

For 100 grams of parmesan cheese and ricotta cheese:

Parmesan Cheese (3.5 ounces)		Ricotta Cheese (3.5 ounces)
1.2	Vitamin B12 (UG)	0.85
36	protein (G)	7.5
207	Vitamin A (UG)	120
1184	calcium (MG)	206

A higher water content, ricotta cheese is less nutritionally dense than parmesan cheese. Parmesan cheese does contain more protein and iron than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	150
0.11	sugar (G)	0.27
15	saturated fat (G)	6.4
0	trans fat (G)	0.33
207	Vitamin A (UG)	120
19	Vitamin D (IU)	10
0.22	Vitamin E (MG)	0.11
0.82	iron (MG)	0.13
92	potassium (MG)	219
0.04	thiamin (MG)	0.01
0.33	riboflavin (MG)	0.3
0.27	niacin (MG)	0.14
0.45	pantothenic acid (MG)	0.46
0.09	Vitamin B6 (MG)	0.1
7	folate (UG)	4
1.2	Vitamin B12 (UG)	0.85

0.923 | 0.923 | 2.22 Complete Comparison:
Ricotta Cheese vs. Parmesan Cheese

vegan

Several vegan foods offer similar nutrients to parmesan cheese including fried tofu, white bread, soy flour, peanut flour and mung bean.

Fried Tofu

Similarity: > 95%

Fried tofu is also high in protein and calcium. Moreover, fried tofu contains more dietary fiber, iron, potassium and thiamin than parmesan cheese.

For 100 grams of parmesan cheese and fried tofu:

Parmesan Cheese (3.5 ounces)		Fried Tofu (3.5 ounces)
1.2	Vitamin B12 (UG)	0
36	protein (G)	19
207	Vitamin A (UG)	1
1184	calcium (MG)	372

However, parmesan cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	270
0	dietary fiber (G)	3.9
0.11	sugar (G)	2.7
15	saturated fat (G)	2.9
207	Vitamin A (UG)	1
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.04
0.82	iron (MG)	4.9
92	potassium (MG)	146
0.04	thiamin (MG)	0.17
0.33	riboflavin (MG)	0.05
0.27	niacin (MG)	0.1
0.45	pantothenic acid (MG)	0.14
0.09	Vitamin B6 (MG)	0.1
7	folate (UG)	27
1.2	Vitamin B12 (UG)	0

0.977 | 0.977 | 4.39 Complete Comparison:
Fried Tofu vs. Parmesan Cheese

White Bread

Similarity: > 95%

White bread is also high in protein and calcium. Moreover, white bread contains more dietary fiber, iron, thiamin and niacin than parmesan cheese.

For 100 grams of parmesan cheese and white bread:

Parmesan Cheese (3.5 ounces)		White Bread (3.5 slices)
1.2	Vitamin B12 (UG)	0
36	protein (G)	11
207	Vitamin A (UG)	0
1184	calcium (MG)	684

However, parmesan cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than white bread by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	238
0	dietary fiber (G)	9.2
0.11	sugar (G)	5
15	saturated fat (G)	0.63
0	trans fat (G)	0.03
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.38
0.82	iron (MG)	4.9
92	potassium (MG)	127
0.04	thiamin (MG)	0.51
0.33	riboflavin (MG)	0.26
0.27	niacin (MG)	4.5
0.45	pantothenic acid (MG)	0.46
0.09	Vitamin B6 (MG)	0.08
7	folate (UG)	127
1.2	Vitamin B12 (UG)	0

0.951 | 0.951 | 4.51 Complete Comparison:
White Bread vs. Parmesan Cheese

Soy Flour

Similarity: > 90%

More nutritionally dense than parmesan cheese, soy flour is also high in protein and calcium. Moreover, soy flour contains more dietary fiber, iron, potassium and thiamin than parmesan cheese.

For 100 grams of parmesan cheese and soy flour:

Parmesan Cheese (3.5 ounces)		Soy Flour (1.25 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	50
207	Vitamin A (UG)	2
1184	calcium (MG)	285

However, parmesan cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	372
0	dietary fiber (G)	16
0.11	sugar (G)	9.3
15	saturated fat (G)	1.3
207	Vitamin A (UG)	2
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.55
0.82	iron (MG)	8.2
92	potassium (MG)	2090
0.04	thiamin (MG)	1.1
0.33	riboflavin (MG)	0.28
0.27	niacin (MG)	3
0.45	pantothenic acid (MG)	1.6
0.09	Vitamin B6 (MG)	1.1
7	folate (UG)	289
1.2	Vitamin B12 (UG)	0

0.935 | 0.935 | 11.51 Complete Comparison:
Soy Flour vs. Parmesan Cheese

Peanut Flour

Similarity: > 90%

Peanut flour is also high in protein and calcium. Moreover, peanut flour contains more dietary fiber, iron, potassium and thiamin than parmesan cheese.

For 100 grams of parmesan cheese and peanut flour:

Parmesan Cheese (3.5 ounces)		Peanut Flour (1.75 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	52
207	Vitamin A (UG)	0
1184	calcium (MG)	140

However, parmesan cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	327
0	dietary fiber (G)	16
0.11	sugar (G)	8.2
15	saturated fat (G)	0.06
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.05
0.82	iron (MG)	2.1
92	potassium (MG)	1290
0.04	thiamin (MG)	0.7
0.33	riboflavin (MG)	0.48
0.27	niacin (MG)	27
0.45	pantothenic acid (MG)	2.7
0.09	Vitamin B6 (MG)	0.5
7	folate (UG)	248
1.2	Vitamin B12 (UG)	0

0.927 | 0.927 | 10.16 Complete Comparison:
Peanut Flour vs. Parmesan Cheese

Mung Bean

Similarity: > 90%

Mung bean is also high in protein and calcium. Moreover, mung bean contains more dietary fiber, Vitamin C, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and mung bean:

Parmesan Cheese (3.5 ounces)		Mung Bean (1/2 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	24
207	Vitamin A (UG)	6
1184	calcium (MG)	132

However, parmesan cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	347
0	dietary fiber (G)	16
0.11	sugar (G)	6.6
15	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
207	Vitamin A (UG)	6
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.51
0.82	iron (MG)	6.7
92	potassium (MG)	1246
0.04	thiamin (MG)	0.62
0.33	riboflavin (MG)	0.23
0.27	niacin (MG)	2.3
0.45	pantothenic acid (MG)	1.9
0.09	Vitamin B6 (MG)	0.38
7	folate (UG)	625
1.2	Vitamin B12 (UG)	0

0.922 | 0.922 | 7.63 Complete Comparison:
Mung Bean vs. Parmesan Cheese

meats

Several meats offer similar nutrients to parmesan cheese including pork, ham, turkey, sausage and chicken breast.

Pork

Similarity: > 95%

Pork is also high in protein and saturated fat. Moreover, pork contains more Vitamin C, iron, potassium, thiamin and niacin than parmesan cheese.

For 100 grams of parmesan cheese and pork:

Parmesan Cheese (3.5 ounces)		Pork (3.5 ounces)
1.2	Vitamin B12 (UG)	0.54
36	protein (G)	26
207	Vitamin A (UG)	2
1184	calcium (MG)	22

However, parmesan cheese does contain more Vitamin A, calcium, riboflavin and Vitamin B12 than pork by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	297
0.11	sugar (G)	0
15	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
207	Vitamin A (UG)	2
19	Vitamin D (IU)	21
0.22	Vitamin E (MG)	0.21
0.82	iron (MG)	1.3
92	potassium (MG)	362
0.04	thiamin (MG)	0.71
0.33	riboflavin (MG)	0.22
0.27	niacin (MG)	4.2
0.45	pantothenic acid (MG)	0.52
0.09	Vitamin B6 (MG)	0.39
7	folate (UG)	6
1.2	Vitamin B12 (UG)	0.54

0.945 | 0.945 | 4.54 Complete Comparison:
Pork vs. Parmesan Cheese

Ham

Similarity: > 90%

Ham is also high in protein, saturated fat and Vitamin B12. Moreover, ham contains more potassium, thiamin, niacin and Vitamin B6 than parmesan cheese.

For 100 grams of parmesan cheese and ham:

Parmesan Cheese (3.5 ounces)		Ham (3.5 ounces)
1.2	Vitamin B12 (UG)	0.95
36	protein (G)	16
207	Vitamin A (UG)	0
1184	calcium (MG)	10

However, parmesan cheese does contain more Vitamin A, calcium and riboflavin than ham by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	263
0.11	sugar (G)	0
15	saturated fat (G)	7.2
207	Vitamin A (UG)	0
19	Vitamin D (IU)	26
0.22	Vitamin E (MG)	0.27
0.82	iron (MG)	0.79
92	potassium (MG)	311
0.04	thiamin (MG)	0.71
0.33	riboflavin (MG)	0.19
0.27	niacin (MG)	4.2
0.45	pantothenic acid (MG)	0.18
0.09	Vitamin B6 (MG)	0.26
7	folate (UG)	1
1.2	Vitamin B12 (UG)	0.95

0.94 | 0.94 | 3.69 Complete Comparison:
Ham vs. Parmesan Cheese

Turkey

Similarity: > 90%

Turkey is also high in protein and Vitamin B12. Moreover, turkey contains more trans fat, potassium, niacin, pantothenic acid and Vitamin B6 than parmesan cheese.

For 100 grams of parmesan cheese and turkey:

Parmesan Cheese (3.5 ounces)		Turkey (3.5 ounces)
1.2	Vitamin B12 (UG)	1
36	protein (G)	29
207	Vitamin A (UG)	12
1184	calcium (MG)	14

However, parmesan cheese does contain more Vitamin A and calcium than turkey by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	189
0.11	sugar (G)	0
15	saturated fat (G)	2.2
0	trans fat (G)	0.1
207	Vitamin A (UG)	12
19	Vitamin D (IU)	15
0.22	Vitamin E (MG)	0.07
0.82	iron (MG)	1.1
92	potassium (MG)	239
0.04	thiamin (MG)	0.05
0.33	riboflavin (MG)	0.28
0.27	niacin (MG)	9.6
0.45	pantothenic acid (MG)	0.95
0.09	Vitamin B6 (MG)	0.62
7	folate (UG)	9
1.2	Vitamin B12 (UG)	1

0.939 | 0.939 | 4.38 Complete Comparison:
Turkey vs. Parmesan Cheese

Sausage

Similarity: > 90%

Sausage is also high in protein, saturated fat and Vitamin B12. Moreover, sausage contains more Vitamin D, iron, potassium, thiamin and niacin than parmesan cheese.

For 100 grams of parmesan cheese and sausage:

Parmesan Cheese (3.5 ounces)		Sausage (1.25 link)
1.2	Vitamin B12 (UG)	0.9
36	protein (G)	18
207	Vitamin A (UG)	10
1184	calcium (MG)	13

However, parmesan cheese does contain more Vitamin A and calcium than sausage by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	324
0.11	sugar (G)	1.4
15	saturated fat (G)	9
0	trans fat (G)	0.1
207	Vitamin A (UG)	10
19	Vitamin D (IU)	41
0.22	Vitamin E (MG)	0.25
0.82	iron (MG)	1.3
92	potassium (MG)	339
0.04	thiamin (MG)	0.35
0.33	riboflavin (MG)	0.26
0.27	niacin (MG)	6.3
0.45	pantothenic acid (MG)	0.84
0.09	Vitamin B6 (MG)	0.37
7	folate (UG)	4
1.2	Vitamin B12 (UG)	0.9

0.938 | 0.938 | 4.09 Complete Comparison:
Sausage vs. Parmesan Cheese

Chicken Breast

Similarity: > 90%

Chicken breast is also high in protein and contains some of the same nutrients. Moreover, chicken breast contains more potassium, niacin, pantothenic acid and Vitamin B6 than parmesan cheese.

For 100 grams of parmesan cheese and chicken breast:

Parmesan Cheese (3.5 ounces)		Chicken Breast (3/4 cup)
1.2	Vitamin B12 (UG)	0.34
36	protein (G)	31
207	Vitamin A (UG)	6
1184	calcium (MG)	15

However, parmesan cheese does contain more Vitamin A, calcium, riboflavin and Vitamin B12 than chicken breast by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	165
0.11	sugar (G)	0
15	saturated fat (G)	1
207	Vitamin A (UG)	6
19	Vitamin D (IU)	5
0.22	Vitamin E (MG)	0.27
0.82	iron (MG)	1
92	potassium (MG)	256
0.04	thiamin (MG)	0.07
0.33	riboflavin (MG)	0.11
0.27	niacin (MG)	14
0.45	pantothenic acid (MG)	0.97
0.09	Vitamin B6 (MG)	0.6
7	folate (UG)	4
1.2	Vitamin B12 (UG)	0.34

0.936 | 0.936 | 3.99 Complete Comparison:
Chicken Breast vs. Parmesan Cheese

Chicken

Similarity: > 90%

Chicken is also high in protein and contains some of the same nutrients. Moreover, chicken contains more potassium, thiamin, niacin, pantothenic acid and Vitamin B6 than parmesan cheese.

For 100 grams of parmesan cheese and chicken:

Parmesan Cheese (3.5 ounces)		Chicken (3.5 ounces)
1.2	Vitamin B12 (UG)	0.51
36	protein (G)	23
207	Vitamin A (UG)	0
1184	calcium (MG)	8

However, parmesan cheese does contain more Vitamin A, Vitamin D, calcium and Vitamin B12 than chicken by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	189
0.11	sugar (G)	0
15	saturated fat (G)	3.1
0	trans fat (G)	0.09
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.39
0.82	iron (MG)	0.93
92	potassium (MG)	677
0.04	thiamin (MG)	0.12
0.33	riboflavin (MG)	0.3
0.27	niacin (MG)	7.1
0.45	pantothenic acid (MG)	1.3
0.09	Vitamin B6 (MG)	0.54
7	folate (UG)	2
1.2	Vitamin B12 (UG)	0.51

0.933 | 0.933 | 3.86 Complete Comparison:
Chicken vs. Parmesan Cheese

seafood

Canned Tuna

Similarity: > 90%

Canned tuna is also high in protein and Vitamin B12. Also, canned tuna contains more potassium, niacin and Vitamin B6 than parmesan cheese.

For 100 grams of parmesan cheese and canned tuna:

Parmesan Cheese (3.5 ounces)		Canned Tuna (3.5 ounces)
1.2	Vitamin B12 (UG)	1.2
36	protein (G)	24
207	Vitamin A (UG)	6
1184	calcium (MG)	14

However, parmesan cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than canned tuna by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	128
0.11	sugar (G)	0
15	saturated fat (G)	0.79
207	Vitamin A (UG)	6
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0
0.82	iron (MG)	0.97
92	potassium (MG)	237
0.04	thiamin (MG)	0.01
0.33	riboflavin (MG)	0.04
0.27	niacin (MG)	5.8
0.45	pantothenic acid (MG)	0.12
0.09	Vitamin B6 (MG)	0.22
7	folate (UG)	2
1.2	Vitamin B12 (UG)	1.2

0.944 | 0.944 | 3.4 Complete Comparison:
Canned Tuna vs. Parmesan Cheese

Shrimp

Similarity: > 90%

Shrimp is also high in protein, calcium and Vitamin B12. Also, shrimp contains more niacin and Vitamin B6 than parmesan cheese.

For 100 grams of parmesan cheese and shrimp:

Parmesan Cheese (3.5 ounces)		Shrimp (17 medium)
1.2	Vitamin B12 (UG)	1.1
36	protein (G)	14
207	Vitamin A (UG)	54
1184	calcium (MG)	54

A higher water content, shrimp is less nutritionally dense than parmesan cheese. Parmesan cheese does contain more Vitamin A, Vitamin D and iron than shrimp by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	71
0.11	sugar (G)	0
15	saturated fat (G)	0.26
0	trans fat (G)	0.02
207	Vitamin A (UG)	54
19	Vitamin D (IU)	2
0.22	Vitamin E (MG)	1.3
0.82	iron (MG)	0.21
92	potassium (MG)	113
0.04	thiamin (MG)	0.02
0.33	riboflavin (MG)	0.02
0.27	niacin (MG)	1.8
0.45	pantothenic acid (MG)	0.31
0.09	Vitamin B6 (MG)	0.16
7	folate (UG)	19
1.2	Vitamin B12 (UG)	1.1

0.94 | 0.94 | 2.56 Complete Comparison:
Shrimp vs. Parmesan Cheese

other

Protein Powder

Similarity: > 95%

Protein powder is also high in protein, calcium and Vitamin B12. Moreover, protein powder contains more dietary fiber, potassium, thiamin, riboflavin and niacin than parmesan cheese.

For 100 grams of parmesan cheese and protein powder:

Parmesan Cheese (3.5 ounces)		Protein Powder (3 scoops)
1.2	Vitamin B12 (UG)	2.5
36	protein (G)	78
207	Vitamin A (UG)	0
1184	calcium (MG)	469

However, parmesan cheese does contain more Vitamin A, Vitamin D and pantothenic acid than protein powder by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	352
0	dietary fiber (G)	3.1
0.11	sugar (G)	0
15	saturated fat (G)	0.78
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0
0.82	iron (MG)	1.1
92	potassium (MG)	500
0.04	thiamin (MG)	0.61
0.33	riboflavin (MG)	2
0.27	niacin (MG)	1.1
0.45	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0.61
7	folate (UG)	33
1.2	Vitamin B12 (UG)	2.5

0.952 | 0.952 | 3.36 Complete Comparison:
Protein Powder vs. Parmesan Cheese

Quarter Pounder

Similarity: > 90%

Quarter pounder is also high in protein, calcium and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and quarter pounder:

Parmesan Cheese (3.5 ounces)		Quarter Pounder (5/8 burger)
1.2	Vitamin B12 (UG)	1.3
36	protein (G)	14
207	Vitamin A (UG)	0
1184	calcium (MG)	84

However, parmesan cheese does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	244
0	dietary fiber (G)	1.6
0.11	sugar (G)	5.1
15	saturated fat (G)	4
0	Vitamin C (MG)	0.9
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0
0.82	iron (MG)	2.4
92	potassium (MG)	227
0.04	thiamin (MG)	0.18
0.33	riboflavin (MG)	0.34
0.27	niacin (MG)	4.5
0.45	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0
7	folate (UG)	56
1.2	Vitamin B12 (UG)	1.3

0.933 | 0.933 | 3.23 Complete Comparison:
Quarter Pounder vs. Parmesan Cheese

Other Nutritional Substitutes

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