Cheese Parmesan vs Yogurt Fruit
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Cheese Parmesan has more protein per 100 calories: 8.07 g against 4.36 g.
- Yogurt Fruit is lighter per 100 g: 102 kcal against 395 kcal.
- Cheese Parmesan leads in 32 micronutrients, including Vitamin E, Calcium, Iron.
- Yogurt Fruit leads in 15 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Parmesan | Yogurt Fruit |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.07 g | 4.36 g |
| Carbs | 1.53 g | 18.3 g |
| Fat | 6.78 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 51.1 µg | 49.5 µg |
| Thiamin (B1) | 0.009 mg | 0.037 mg |
| Riboflavin (B2) | 0.097 mg | 0.173 mg |
| Niacin (B3) | 0.047 mg | 0.095 mg |
| Pantothenic Acid (B5) | 0.112 mg | 0.488 mg |
| Vitamin B6 | 0.019 mg | 0.04 mg |
| Folate | 1.98 µg | 9.21 µg |
| Vitamin B12 | 0.38 µg | 0.469 µg |
| Choline | 4.01 mg | 14.4 mg |
| Vitamin C | 0 mg | 0.655 mg |
| Vitamin D | 0.105 µg | 0.635 µg |
| Vitamin E | 0.082 mg | 0.032 mg |
| Vitamin K | 0.448 µg | 0.456 µg |
| Minerals | ||
| Calcium | 254 mg | 147 mg |
| Iron | 0.167 mg | 0.065 mg |
| Magnesium | 10.4 mg | 14.5 mg |
| Phosphorus | 175 mg | 119 mg |
| Potassium | 31 mg | 188 mg |
| Sodium | 328 mg | 56.2 mg |
| Zinc | 0.945 mg | 0.736 mg |
| Copper | 0.017 mg | 0.078 mg |
| Manganese | 0.013 mg | 0.063 mg |
| Selenium | 6.64 µg | 2.94 µg |
| Iodine | 51.3 µg | 49.5 µg |
| Carbohydrates | ||
| Sugar | 0.098 g | 13.2 g |
| Fats | ||
| Polyunsaturated Fat | 0.208 g | 0.034 g |
| Monounsaturated Fat | 1.83 g | 0.333 g |
| Saturated Fat | 4.07 g | 0.782 g |
| Trans Fat | 0.224 g | 0 g |
| Cholesterol | 20.5 mg | 5.02 mg |
| Omega-3 (ALA) | 0.026 g | 0 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.116 g | 0.024 g |
| Amino Acids | ||
| Histidine | 0.288 g | 0.108 g |
| Isoleucine | 0.427 g | 0.238 g |
| Leucine | 0.834 g | 0.439 g |
| Lysine | 0.747 g | 0.391 g |
| Methionine | 0.202 g | 0.129 g |
| Cystine | 0.04 g | 0.04 g |
| Phenylalanine | 0.461 g | 0.238 g |
| Tyrosine | 0.507 g | 0.221 g |
| Threonine | 0.345 g | 0.179 g |
| Tryptophan | 0.105 g | 0.024 g |
| Valine | 0.548 g | 0.361 g |
| Arginine | 0.337 g | 0.132 g |
| Alanine | 0.258 g | 0.186 g |
| Serine | 0.555 g | 0.346 g |
| Proline | 1.99 g | 0.854 g |
| Glycine | 0.158 g | 0.105 g |
| Aspartic Acid | 0.992 g | 0.517 g |
| Glutamic Acid | 0.492 g | 0.27 g |
Per 100 grams
| Nutrient | Cheese Parmesan | Yogurt Fruit |
|---|---|---|
| Calories | 395 kcal | 102 kcal |
| Protein | 31.9 g | 4.47 g |
| Carbs | 6.05 g | 18.7 g |
| Fat | 26.8 g | 1.24 g |
| Vitamins | ||
| Vitamin A | 202 µg | 50.7 µg |
| Thiamin (B1) | 0.034 mg | 0.038 mg |
| Riboflavin (B2) | 0.382 mg | 0.177 mg |
| Niacin (B3) | 0.184 mg | 0.097 mg |
| Pantothenic Acid (B5) | 0.442 mg | 0.5 mg |
| Vitamin B6 | 0.076 mg | 0.041 mg |
| Folate | 7.83 µg | 9.43 µg |
| Vitamin B12 | 1.5 µg | 0.48 µg |
| Choline | 15.9 mg | 14.8 mg |
| Vitamin C | 0 mg | 0.671 mg |
| Vitamin D | 0.417 µg | 0.65 µg |
| Vitamin E | 0.325 mg | 0.033 mg |
| Vitamin K | 1.77 µg | 0.467 µg |
| Minerals | ||
| Calcium | 1,004 mg | 150 mg |
| Iron | 0.66 mg | 0.067 mg |
| Magnesium | 41.2 mg | 14.9 mg |
| Phosphorus | 693 mg | 122 mg |
| Potassium | 123 mg | 193 mg |
| Sodium | 1,296 mg | 57.6 mg |
| Zinc | 3.74 mg | 0.754 mg |
| Copper | 0.067 mg | 0.08 mg |
| Manganese | 0.05 mg | 0.065 mg |
| Selenium | 26.2 µg | 3.01 µg |
| Iodine | 203 µg | 50.7 µg |
| Carbohydrates | ||
| Sugar | 0.386 g | 13.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.823 g | 0.035 g |
| Monounsaturated Fat | 7.23 g | 0.341 g |
| Saturated Fat | 16.1 g | 0.801 g |
| Trans Fat | 0.886 g | 0 g |
| Cholesterol | 80.9 mg | 5.14 mg |
| Omega-3 (ALA) | 0.102 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.457 g | 0.025 g |
| Amino Acids | ||
| Histidine | 1.14 g | 0.111 g |
| Isoleucine | 1.69 g | 0.244 g |
| Leucine | 3.3 g | 0.45 g |
| Lysine | 2.95 g | 0.401 g |
| Methionine | 0.797 g | 0.132 g |
| Cystine | 0.157 g | 0.041 g |
| Phenylalanine | 1.82 g | 0.244 g |
| Tyrosine | 2 g | 0.226 g |
| Threonine | 1.36 g | 0.183 g |
| Tryptophan | 0.416 g | 0.025 g |
| Valine | 2.17 g | 0.37 g |
| Arginine | 1.33 g | 0.135 g |
| Alanine | 1.02 g | 0.191 g |
| Serine | 2.2 g | 0.354 g |
| Proline | 7.86 g | 0.875 g |
| Glycine | 0.626 g | 0.108 g |
| Aspartic Acid | 3.92 g | 0.53 g |
| Glutamic Acid | 1.94 g | 0.277 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Parmesan and Yogurt Fruit, including preparation variants and research-cited compound levels, or compare any two foods.