Parmesan Cheese vs. Blackberry
Nutrition comparison of Parmesan Cheese and Blackberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and blackberry:
- Blackberry is an excellent source of Vitamin C and dietary fiber.
- Parmesan cheese has 43.3 times less sugar than blackberry.
- Parmesan cheese has 66% less carbohydrates than blackberry.
- Parmesan cheese has more riboflavin, Vitamin B6 and Vitamin B12, however, blackberry contains more niacin and folate.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and blackberry has 89% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Blackberry | |
|---|---|---|
| Protein | 38% | 12% |
| Carbohydrates | 3% | 79% |
| Fat | 59% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 66% less carbohydrates than blackberry - parmesan cheese has 3.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - blackberry has 5.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese has 43.3 times less sugar than blackberry - parmesan cheese has 0.11g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 24 times more protein than blackberry - parmesan cheese has 35.8g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and blackberry has 100% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
cholesterol
Blackberry has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and blackberry does not contain significant amounts.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than parmesan cheese - blackberry has 21mg 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 17 times more Vitamin A than blackberry - parmesan cheese has 207ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than blackberry - parmesan cheese has 19iu of Vitamin D per 100 grams and blackberry does not contain significant amounts.
Vitamin E
Parmesan cheese and blackberry contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Parmesan cheese and blackberry contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin, Vitamin B6 and Vitamin B12, however, blackberry contains more niacin and folate. Both parmesan cheese and blackberry contain significant amounts of thiamin and pantothenic acid.
| Parmesan Cheese | Blackberry | |
|---|---|---|
| Thiamin | 0.039 MG | 0.02 MG |
| Riboflavin | 0.332 MG | 0.026 MG |
| Niacin | 0.271 MG | 0.646 MG |
| Pantothenic acid | 0.453 MG | 0.276 MG |
| Vitamin B6 | 0.091 MG | 0.03 MG |
| Folate | 7 UG | 25 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 39 times more calcium than blackberry - parmesan cheese has 1184mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Parmesan cheese and blackberry contain similar amounts of iron - parmesan cheese has 0.82mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 76% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and blackberry has 162mg 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, both parmesan cheese and blackberry contain significant amounts of beta-carotene.
| Parmesan Cheese | Blackberry | |
|---|---|---|
| beta-carotene | 66 UG | 128 UG |
| lutein + zeaxanthin | ~ | 118 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Parmesan Cheese | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.094 G |
| Total | 0.297 G | 0.094 G |
omega 6s
Comparing omega-6 fatty acids, both parmesan cheese and blackberry contain significant amounts of linoleic acid.
| Parmesan Cheese | Blackberry | |
|---|---|---|
| linoleic acid | 0.272 G | 0.186 G |
| Total | 0.272 G | 0.186 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 Blackberry (Blackberries, raw) .
Parmesan Cheese g
()
|
Daily Values (%) |
Blackberry 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
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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% |
|
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| 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 blackberry contain more calories in 100 grams?Parmesan cheese is high in calories and blackberry has 90% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and blackberry has 43 calories.
Is parmesan cheese or blackberry better for protein?
Parmesan cheese is a fantastic source of protein and it has 24 times more protein than blackberry - parmesan cheese has 35.8g of protein per 100 grams and blackberry has 1.4g of protein.
Does parmesan cheese or blackberry have more carbohydrates?
By weight, parmesan cheese has 70% fewer carbohydrates than blackberry - parmesan cheese has 3.2g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does parmesan cheese or blackberry contain more calcium?
Parmesan cheese is a rich source of calcium and it has 39 times more calcium than blackberry - parmesan cheese has 1184mg of calcium in 100 grams and blackberry has 29mg of calcium.