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.

Vegan Food with Nutrition Similar to Parmesan Cheese

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Summary
Similar nuts
Similar plants

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.

A couple foods are fairly similar to parmesan cheese nutritionally, particularly fried tofu. In addition, soy flour, peanut flour and mung bean are moderately alike.

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

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:

nuts, grains and legumes: Fried Tofu, Soy Flour, Peanut Flour, Mung Bean, Peanuts, Oats, Walnut, Pistachio, Pecan, Granola, Hazelnut, Whole Wheat Flour, Pumpkin Seeds, Chia Seeds, Almonds, Cashews

plants and vegetables: Dijon Mustard, Black Pepper, Cumin, Spirulina

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

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to parmesan cheese. Fried tofu, soy flour, peanut flour, mung bean and peanuts are all high in Vitamin B12, protein, Vitamin A and or calcium.

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

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

Peanuts

Similarity: > 90%

Peanuts are also high in protein, saturated fat and calcium. Moreover, peanuts contains more dietary fiber, Vitamin E, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and peanuts:

Parmesan Cheese (3.5 ounces)		Peanuts (5/8 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	24
207	Vitamin A (UG)	0
1184	calcium (MG)	58

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	587
0	dietary fiber (G)	8.4
0.11	sugar (G)	4.9
15	saturated fat (G)	7.7
0	trans fat (G)	0.03
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	4.9
0.82	iron (MG)	1.6
92	potassium (MG)	634
0.04	thiamin (MG)	0.15
0.33	riboflavin (MG)	0.2
0.27	niacin (MG)	14
0.45	pantothenic acid (MG)	1
0.09	Vitamin B6 (MG)	0.47
7	folate (UG)	97
1.2	Vitamin B12 (UG)	0

0.92 | 0.92 | 7.45 Complete Comparison:
Peanuts vs. Parmesan Cheese

Oats

Similarity: > 90%

Oats are also high in protein and calcium. Moreover, oats contains more dietary fiber, iron, potassium, thiamin and pantothenic acid than parmesan cheese.

For 100 grams of parmesan cheese and oats:

Parmesan Cheese (3.5 ounces)		Oats (5/8 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	17
207	Vitamin A (UG)	0
1184	calcium (MG)	54

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	389
0	dietary fiber (G)	11
0.11	sugar (G)	0
15	saturated fat (G)	1.2
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0
0.82	iron (MG)	4.7
92	potassium (MG)	429
0.04	thiamin (MG)	0.76
0.33	riboflavin (MG)	0.14
0.27	niacin (MG)	0.96
0.45	pantothenic acid (MG)	1.3
0.09	Vitamin B6 (MG)	0.12
7	folate (UG)	56
1.2	Vitamin B12 (UG)	0

0.902 | 0.902 | 6.04 Complete Comparison:
Oats vs. Parmesan Cheese

Walnut

Similarity: 89%

Walnut is also high in protein, saturated fat and calcium. Moreover, walnut contains more dietary fiber, Vitamin C, iron, potassium and thiamin than parmesan cheese.

For 100 grams of parmesan cheese and walnut:

Parmesan Cheese (3.5 ounces)		Walnut (7/8 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	15
207	Vitamin A (UG)	1
1184	calcium (MG)	98

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	654
0	dietary fiber (G)	6.7
0.11	sugar (G)	2.6
15	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
207	Vitamin A (UG)	1
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.7
0.82	iron (MG)	2.9
92	potassium (MG)	441
0.04	thiamin (MG)	0.34
0.33	riboflavin (MG)	0.15
0.27	niacin (MG)	1.1
0.45	pantothenic acid (MG)	0.57
0.09	Vitamin B6 (MG)	0.54
7	folate (UG)	98
1.2	Vitamin B12 (UG)	0

0.894 | 0.894 | 6.28 Complete Comparison:
Walnut vs. Parmesan Cheese

Pistachio

Similarity: 88%

Pistachio is also high in protein, saturated fat and calcium. Moreover, pistachio contains more dietary fiber, Vitamin C, Vitamin E and iron than parmesan cheese.

For 100 grams of parmesan cheese and pistachio:

Parmesan Cheese (3.5 ounces)		Pistachio (7/8 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	21
207	Vitamin A (UG)	13
1184	calcium (MG)	107

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	572
0	dietary fiber (G)	10
0.11	sugar (G)	7.7
15	saturated fat (G)	5.6
0	Vitamin C (MG)	3
207	Vitamin A (UG)	13
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	2.2
0.82	iron (MG)	4
92	potassium (MG)	1007
0.04	thiamin (MG)	0.7
0.33	riboflavin (MG)	0.23
0.27	niacin (MG)	1.4
0.45	pantothenic acid (MG)	0.51
0.09	Vitamin B6 (MG)	1.1
7	folate (UG)	51
1.2	Vitamin B12 (UG)	0

0.884 | 0.884 | 7.29 Complete Comparison:
Pistachio vs. Parmesan Cheese

Pecan

Similarity: 88%

Pecan is also high in protein, saturated fat and calcium. Moreover, pecan contains more dietary fiber, Vitamin C, iron, potassium and thiamin than parmesan cheese.

For 100 grams of parmesan cheese and pecan:

Parmesan Cheese (3.5 ounces)		Pecan (7/8 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	9.2
207	Vitamin A (UG)	3
1184	calcium (MG)	70

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	691
0	dietary fiber (G)	9.6
0.11	sugar (G)	4
15	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
207	Vitamin A (UG)	3
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	1.4
0.82	iron (MG)	2.5
92	potassium (MG)	410
0.04	thiamin (MG)	0.66
0.33	riboflavin (MG)	0.13
0.27	niacin (MG)	1.2
0.45	pantothenic acid (MG)	0.86
0.09	Vitamin B6 (MG)	0.21
7	folate (UG)	22
1.2	Vitamin B12 (UG)	0

0.88 | 0.88 | 6.12 Complete Comparison:
Pecan vs. Parmesan Cheese

Granola

Similarity: 88%

Granola is also high in protein and calcium. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and iron than parmesan cheese.

For 100 grams of parmesan cheese and granola:

Parmesan Cheese (3.5 ounces)		Granola (7/8 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	14
207	Vitamin A (UG)	1
1184	calcium (MG)	76

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	489
0	dietary fiber (G)	8.9
0.11	sugar (G)	20
15	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
207	Vitamin A (UG)	1
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	11
0.82	iron (MG)	4
92	potassium (MG)	539
0.04	thiamin (MG)	0.55
0.33	riboflavin (MG)	0.35
0.27	niacin (MG)	2.7
0.45	pantothenic acid (MG)	0.75
0.09	Vitamin B6 (MG)	0.37
7	folate (UG)	84
1.2	Vitamin B12 (UG)	0

0.879 | 0.879 | 7.62 Complete Comparison:
Granola vs. Parmesan Cheese

Hazelnut

Similarity: 88%

Hazelnut is also high in protein and calcium. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin E and iron than parmesan cheese.

For 100 grams of parmesan cheese and hazelnut:

Parmesan Cheese (3.5 ounces)		Hazelnut (3.5 ounces)
1.2	Vitamin B12 (UG)	0
36	protein (G)	15
207	Vitamin A (UG)	3
1184	calcium (MG)	123

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	646
0	dietary fiber (G)	9.4
0.11	sugar (G)	4.9
15	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
207	Vitamin A (UG)	3
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	15
0.82	iron (MG)	4.4
92	potassium (MG)	755
0.04	thiamin (MG)	0.34
0.33	riboflavin (MG)	0.12
0.27	niacin (MG)	2.1
0.45	pantothenic acid (MG)	0.92
0.09	Vitamin B6 (MG)	0.62
7	folate (UG)	88
1.2	Vitamin B12 (UG)	0

0.878 | 0.878 | 7.63 Complete Comparison:
Hazelnut vs. Parmesan Cheese

Whole Wheat Flour

Similarity: 88%

Whole wheat flour is also high in protein and contains some of the same nutrients. Moreover, whole wheat flour contains more dietary fiber, iron, potassium, thiamin and niacin than parmesan cheese.

For 100 grams of parmesan cheese and whole wheat flour:

Parmesan Cheese (3.5 ounces)		Whole Wheat Flour (3/4 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	9.6
207	Vitamin A (UG)	0
1184	calcium (MG)	33

However, parmesan cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than whole wheat flour by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	332
0	dietary fiber (G)	13
0.11	sugar (G)	1
15	saturated fat (G)	0.43
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.53
0.82	iron (MG)	3.7
92	potassium (MG)	394
0.04	thiamin (MG)	0.3
0.33	riboflavin (MG)	0.19
0.27	niacin (MG)	5.3
0.45	pantothenic acid (MG)	1
0.09	Vitamin B6 (MG)	0.19
7	folate (UG)	28
1.2	Vitamin B12 (UG)	0

0.876 | 0.876 | 5.36 Complete Comparison:
Whole Wheat Flour vs. Parmesan Cheese

Pumpkin Seeds

Similarity: 88%

Pumpkin seeds are also high in protein and calcium. Also, pumpkin seeds contains more dietary fiber, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and pumpkin seeds:

Parmesan Cheese (3.5 ounces)		Pumpkin Seeds (1.5 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	19
207	Vitamin A (UG)	3
1184	calcium (MG)	55

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	446
0	dietary fiber (G)	18
0.11	sugar (G)	0
15	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
207	Vitamin A (UG)	3
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0
0.82	iron (MG)	3.3
92	potassium (MG)	919
0.04	thiamin (MG)	0.03
0.33	riboflavin (MG)	0.05
0.27	niacin (MG)	0.29
0.45	pantothenic acid (MG)	0.06
0.09	Vitamin B6 (MG)	0.04
7	folate (UG)	9
1.2	Vitamin B12 (UG)	0

0.876 | 0.876 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Parmesan Cheese

Chia Seeds

Similarity: 86%

Chia seeds are also high in protein and calcium. Moreover, chia seeds contains more dietary fiber, trans fat, Vitamin C, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and chia seeds:

Parmesan Cheese (3.5 ounces)		Chia Seeds (3.5 ounces)
1.2	Vitamin B12 (UG)	0
36	protein (G)	17
207	Vitamin A (UG)	0
1184	calcium (MG)	631

However, parmesan cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than chia seeds by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	486
0	dietary fiber (G)	34
0.11	sugar (G)	0
15	saturated fat (G)	3.3
0	trans fat (G)	0.14
0	Vitamin C (MG)	1.6
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.5
0.82	iron (MG)	7.7
92	potassium (MG)	407
0.04	thiamin (MG)	0.62
0.33	riboflavin (MG)	0.17
0.27	niacin (MG)	8.8
0.45	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0
7	folate (UG)	49
1.2	Vitamin B12 (UG)	0

0.862 | 0.862 | 9.56 Complete Comparison:
Chia Seeds vs. Parmesan Cheese

Almonds

Similarity: 86%

Almonds are also high in protein and calcium. Moreover, almonds contains more dietary fiber, Vitamin E, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and almonds:

Parmesan Cheese (3.5 ounces)		Almonds (3/4 cup)
1.2	Vitamin B12 (UG)	0
36	protein (G)	21
207	Vitamin A (UG)	0
1184	calcium (MG)	269

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	579
0	dietary fiber (G)	13
0.11	sugar (G)	4.4
15	saturated fat (G)	3.8
0	trans fat (G)	0.02
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	26
0.82	iron (MG)	3.7
92	potassium (MG)	733
0.04	thiamin (MG)	0.21
0.33	riboflavin (MG)	1.1
0.27	niacin (MG)	3.6
0.45	pantothenic acid (MG)	0.47
0.09	Vitamin B6 (MG)	0.14
7	folate (UG)	44
1.2	Vitamin B12 (UG)	0

0.861 | 0.861 | 8.65 Complete Comparison:
Almonds vs. Parmesan Cheese

Cashews

Similarity: 85%

Cashews are also high in protein and saturated fat. Moreover, cashews contains more dietary fiber, iron, potassium and thiamin than parmesan cheese.

For 100 grams of parmesan cheese and cashews:

Parmesan Cheese (3.5 ounces)		Cashews (3.5 ounces)
1.2	Vitamin B12 (UG)	0
36	protein (G)	18
207	Vitamin A (UG)	0
1184	calcium (MG)	37

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	553
0	dietary fiber (G)	3.3
0.11	sugar (G)	5.9
15	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
207	Vitamin A (UG)	0
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	0.9
0.82	iron (MG)	6.7
92	potassium (MG)	660
0.04	thiamin (MG)	0.42
0.33	riboflavin (MG)	0.06
0.27	niacin (MG)	1.1
0.45	pantothenic acid (MG)	0.86
0.09	Vitamin B6 (MG)	0.42
7	folate (UG)	25
1.2	Vitamin B12 (UG)	0

0.846 | 0.846 | 7.58 Complete Comparison:
Cashews vs. Parmesan Cheese

plants and vegetables

Several plants and vegetables offer similar nutrients to parmesan cheese including dijon mustard, black pepper, cumin and spirulina.

Dijon Mustard

Similarity: 89%

Dijon mustard is also high in protein and calcium. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and iron than parmesan cheese.

For 100 grams of parmesan cheese and dijon mustard:

Parmesan Cheese (3.5 ounces)		Dijon Mustard (50 tsps)
1.2	Vitamin B12 (UG)	0
36	protein (G)	26
207	Vitamin A (UG)	2
1184	calcium (MG)	266

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	508
0	dietary fiber (G)	12
0.11	sugar (G)	6.8
15	saturated fat (G)	2
0	Vitamin C (MG)	7.1
207	Vitamin A (UG)	2
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	5.1
0.82	iron (MG)	9.2
92	potassium (MG)	738
0.04	thiamin (MG)	0.81
0.33	riboflavin (MG)	0.26
0.27	niacin (MG)	4.7
0.45	pantothenic acid (MG)	0.81
0.09	Vitamin B6 (MG)	0.4
7	folate (UG)	162
1.2	Vitamin B12 (UG)	0

0.89 | 0.89 | 10.48 Complete Comparison:
Dijon Mustard vs. Parmesan Cheese

Black Pepper

Similarity: 88%

Black pepper is also high in protein and calcium. Moreover, black pepper contains more dietary fiber, iron, potassium, niacin and pantothenic acid than parmesan cheese.

For 100 grams of parmesan cheese and black pepper:

Parmesan Cheese (3.5 ounces)		Black Pepper (43 tsps)
1.2	Vitamin B12 (UG)	0
36	protein (G)	10
207	Vitamin A (UG)	27
1184	calcium (MG)	443

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	251
0	dietary fiber (G)	25
0.11	sugar (G)	0.64
15	saturated fat (G)	1.4
207	Vitamin A (UG)	27
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	1
0.82	iron (MG)	9.7
92	potassium (MG)	1329
0.04	thiamin (MG)	0.11
0.33	riboflavin (MG)	0.18
0.27	niacin (MG)	1.1
0.45	pantothenic acid (MG)	1.4
0.09	Vitamin B6 (MG)	0.29
7	folate (UG)	17
1.2	Vitamin B12 (UG)	0

0.876 | 0.876 | 7.22 Complete Comparison:
Black Pepper vs. Parmesan Cheese

Cumin

Similarity: 86%

Cumin is also high in protein and calcium. Moreover, cumin contains more dietary fiber, Vitamin C, Vitamin E, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and cumin:

Parmesan Cheese (3.5 ounces)		Cumin (48 tsps)
1.2	Vitamin B12 (UG)	0
36	protein (G)	18
207	Vitamin A (UG)	64
1184	calcium (MG)	931

However, parmesan cheese does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B12 than cumin by weight.

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	375
0	dietary fiber (G)	11
0.11	sugar (G)	2.3
15	saturated fat (G)	1.5
0	Vitamin C (MG)	7.7
207	Vitamin A (UG)	64
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	3.3
0.82	iron (MG)	66
92	potassium (MG)	1788
0.04	thiamin (MG)	0.63
0.33	riboflavin (MG)	0.33
0.27	niacin (MG)	4.6
0.45	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0.44
7	folate (UG)	10
1.2	Vitamin B12 (UG)	0

0.856 | 0.856 | 9.64 Complete Comparison:
Cumin vs. Parmesan Cheese

Spirulina

Similarity: 85%

Spirulina is also high in protein and calcium. Moreover, spirulina contains more dietary fiber, Vitamin C, Vitamin E, iron and potassium than parmesan cheese.

For 100 grams of parmesan cheese and spirulina:

Parmesan Cheese (3.5 ounces)		Spirulina (14 tbsps)
1.2	Vitamin B12 (UG)	0
36	protein (G)	57
207	Vitamin A (UG)	29
1184	calcium (MG)	120

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

Here is a comparison of the rest of nutrients:

392	calories (KCAL)	290
0	dietary fiber (G)	3.6
0.11	sugar (G)	3.1
15	saturated fat (G)	2.7
0	Vitamin C (MG)	10
207	Vitamin A (UG)	29
19	Vitamin D (IU)	0
0.22	Vitamin E (MG)	5
0.82	iron (MG)	29
92	potassium (MG)	1363
0.04	thiamin (MG)	2.4
0.33	riboflavin (MG)	3.7
0.27	niacin (MG)	13
0.45	pantothenic acid (MG)	3.5
0.09	Vitamin B6 (MG)	0.36
7	folate (UG)	94
1.2	Vitamin B12 (UG)	0

0.851 | 0.851 | 10.32 Complete Comparison:
Spirulina vs. Parmesan Cheese

Other Nutritional Substitutes

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