Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and parmesan cheese:
Both quinoa and parmesan cheese are high in calories. Parmesan cheese has 227% more calories than quinoa - quinoa has 120 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Parmesan Cheese | |
---|---|---|
Protein | 15% | 38% |
Carbohydrates | 71% | 3% |
Fat | 14% | 59% |
Alcohol | ~ | ~ |
Parmesan cheese has 5.6 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
Quinoa is a great source of dietary fiber and it has more dietary fiber than parmesan cheese - quinoa has 2.8g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
Quinoa and parmesan cheese contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Parmesan cheese is an excellent source of protein and it has 713% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Parmesan cheese is high in saturated fat and quinoa has 98% less saturated fat than parmesan cheese - quinoa has 0.23g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
Quinoa has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than quinoa - parmesan cheese has 207ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Parmesan cheese has more Vitamin D than quinoa - parmesan cheese has 19iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Quinoa and parmesan cheese contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Parmesan cheese and quinoa contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
Quinoa has more thiamin and folate, however, parmesan cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both quinoa and parmesan cheese contain significant amounts of niacin and Vitamin B6.
Quinoa | Parmesan Cheese | |
---|---|---|
Thiamin | 0.107 MG | 0.039 MG |
Riboflavin | 0.11 MG | 0.332 MG |
Niacin | 0.412 MG | 0.271 MG |
Pantothenic acid | ~ | 0.453 MG |
Vitamin B6 | 0.123 MG | 0.091 MG |
Folate | 42 UG | 7 UG |
Vitamin B12 | ~ | 1.2 UG |
Parmesan cheese is an excellent source of calcium and it has 68 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
Quinoa has 82% more iron than parmesan cheese - quinoa has 1.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
Quinoa has 87% more potassium than parmesan cheese - quinoa has 172mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
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, parmesan cheese has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than parmesan cheese per 100 grams.
Quinoa | Parmesan Cheese | |
---|---|---|
beta-carotene | 3 UG | 66 UG |
lutein + zeaxanthin | 53 UG | ~ |
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than parmesan cheese per 100 grams.
Quinoa | Parmesan Cheese | |
---|---|---|
alpha linoleic acid | 0.085 G | 0.297 G |
DHA | 0.015 G | ~ |
Total | 0.1 G | 0.297 G |
Comparing omega-6 fatty acids, quinoa has more linoleic acid than parmesan cheese per 100 grams.
Quinoa | Parmesan Cheese | |
---|---|---|
linoleic acid | 0.974 G | 0.272 G |
other omega 6 | 0.003 G | ~ |
Total | 0.977 G | 0.272 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Quinoa or Parmesan Cheese .
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Parmesan Cheese (Cheese, parmesan, hard) .
Cooked Quinoa 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 % |
|
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 | |||