Egg White vs. Parmesan Cheese
Nutrition comparison of Egg White and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and parmesan cheese:
- Both parmesan cheese and egg white are high in protein.
- Parmesan cheese has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and egg white has 87% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to parmesan cheese for carbs. Egg white has a macronutrient ratio of 91:6:3 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Parmesan Cheese | |
|---|---|---|
| Protein | 91% | 38% |
| Carbohydrates | 6% | 3% |
| Fat | 3% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and egg white are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
sugar
Parmesan cheese and egg white contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both parmesan cheese and egg white are high in protein. Parmesan cheese has 228% more protein than egg white - parmesan cheese has 35.8g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and egg white has less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than egg white - parmesan cheese has 207ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than egg white - parmesan cheese has 19iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Parmesan cheese and egg white contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Parmesan cheese and egg white contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Parmesan cheese has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg white and parmesan cheese contain significant amounts of riboflavin, niacin and folate.
| Egg White | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.004 MG | 0.039 MG |
| Riboflavin | 0.439 MG | 0.332 MG |
| Niacin | 0.105 MG | 0.271 MG |
| Pantothenic acid | 0.19 MG | 0.453 MG |
| Vitamin B6 | 0.005 MG | 0.091 MG |
| Folate | 4 UG | 7 UG |
| Vitamin B12 | 0.09 UG | 1.2 UG |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 168 times more calcium than egg white - parmesan cheese has 1184mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Parmesan cheese has 925% more iron than egg white - parmesan cheese has 0.82mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 77% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Parmesan Cheese (Cheese, parmesan, hard) .
Egg White g
()
|
Daily Values (%) |
Parmesan Cheese 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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
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 egg white contain more calories in 100 grams?Parmesan cheese is high in calories and egg white has 90% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and egg white has 52 calories.
Is parmesan cheese or egg white better for protein?
Both parmesan cheese and egg white are high in protein. Parmesan cheese has 230% more protein than egg white - parmesan cheese has 35.8g of protein per 100 grams and egg white has 10.9g of protein.
Does parmesan cheese or egg white contain more calcium?
Parmesan cheese is a rich source of calcium and it has 168 times more calcium than egg white - parmesan cheese has 1184mg of calcium in 100 grams and egg white has 7mg of calcium.