Parmesan Cheese vs. Coconut Oil
Nutrition comparison of Parmesan Cheese and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and coconut oil:
- Both parmesan cheese and coconut oil are high in calories and saturated fat.
- Parmesan cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and coconut oil are high in calories. Coconut oil has 128% more calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in fat and similar to coconut oil for carbs. Parmesan cheese has a macronutrient ratio of 38:3:59 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Coconut Oil | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | 3% | ~ |
| Fat | 59% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and coconut oil are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Parmesan cheese and coconut oil contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Parmesan cheese is an excellent source of protein and it has more protein than coconut oil - parmesan cheese has 35.8g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both parmesan cheese and coconut oil are high in saturated fat. Coconut oil has 455% more saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and parmesan cheese are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - parmesan cheese has 207ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than coconut oil - parmesan cheese has 19iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Parmesan cheese and coconut oil contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Parmesan cheese and coconut oil contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Parmesan cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Parmesan Cheese | Coconut Oil | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.332 MG | ~ |
| Niacin | 0.271 MG | ~ |
| Pantothenic acid | 0.453 MG | ~ |
| Vitamin B6 | 0.091 MG | ~ |
| Folate | 7 UG | ~ |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 1183 times more calcium than coconut oil - parmesan cheese has 1184mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Parmesan cheese has 15 times more iron than coconut oil - parmesan cheese has 0.82mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Parmesan cheese has more potassium than coconut oil - parmesan cheese has 92mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Parmesan Cheese | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.019 G |
| Total | 0.297 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.272 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.272 G | 1.759 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 Coconut Oil (Oil, coconut) .
Parmesan Cheese g
()
|
Daily Values (%) |
Coconut Oil 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 % |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or coconut oil contain more calories in 100 grams?Both parmesan cheese and coconut oil are high in calories. Coconut oil has 130% more calories than parmesan cheese - parmesan cheese has 392 calories in 100g and coconut oil has 892 calories.
Is parmesan cheese or coconut oil better for protein?
Parmesan cheese is a fantastic source of protein and it has more protein than coconut oil - parmesan cheese has 35.8g of protein per 100 grams and coconut oil does not contain significant amounts.
Does parmesan cheese or coconut oil contain more calcium?
Parmesan cheese is a rich source of calcium and it has 1183 times more calcium than coconut oil - parmesan cheese has 1184mg of calcium in 100 grams and coconut oil has 1mg of calcium.