Cheese Parmesan vs Yogurt Plain
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 7.31 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 395 kcal.
- Cheese Parmesan leads in 22 micronutrients, including Vitamin A, Vitamin E, Vitamin K.
- Yogurt Plain leads in 15 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Parmesan | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.07 g | 7.31 g |
| Carbs | 1.53 g | 10.7 g |
| Fat | 6.78 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 51.1 µg | 23.3 µg |
| Thiamin (B1) | 0.009 mg | 0.071 mg |
| Riboflavin (B2) | 0.097 mg | 0.338 mg |
| Niacin (B3) | 0.047 mg | 0.182 mg |
| Pantothenic Acid (B5) | 0.112 mg | 0.877 mg |
| Vitamin B6 | 0.019 mg | 0.073 mg |
| Folate | 1.98 µg | 16.2 µg |
| Vitamin B12 | 0.38 µg | 0.833 µg |
| Choline | 4.01 mg | 24.7 mg |
| Vitamin C | 0 mg | 1.19 mg |
| Vitamin D | 0.105 µg | 0.356 µg |
| Vitamin E | 0.082 mg | 0.049 mg |
| Vitamin K | 0.448 µg | 0.325 µg |
| Minerals | ||
| Calcium | 254 mg | 259 mg |
| Iron | 0.167 mg | 0.071 mg |
| Magnesium | 10.4 mg | 24.2 mg |
| Phosphorus | 175 mg | 203 mg |
| Potassium | 31 mg | 331 mg |
| Sodium | 328 mg | 93 mg |
| Zinc | 0.945 mg | 1.13 mg |
| Copper | 0.017 mg | 0.013 mg |
| Manganese | 0.013 mg | 0.005 mg |
| Selenium | 6.64 µg | 4.92 µg |
| Iodine | 51.3 µg | 29.6 µg |
| Carbohydrates | ||
| Sugar | 0.098 g | 10.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.208 g | 0.076 g |
| Monounsaturated Fat | 1.83 g | 0.911 g |
| Saturated Fat | 4.07 g | 2.25 g |
| Trans Fat | 0.224 g | 0 g |
| Cholesterol | 20.5 mg | 12.5 mg |
| Omega-3 (ALA) | 0.026 g | 0 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.116 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.288 g | 0.193 g |
| Isoleucine | 0.427 g | 0.427 g |
| Leucine | 0.834 g | 0.787 g |
| Lysine | 0.747 g | 0.701 g |
| Methionine | 0.202 g | 0.231 g |
| Cystine | 0.04 g | 0.071 g |
| Phenylalanine | 0.461 g | 0.427 g |
| Tyrosine | 0.507 g | 0.394 g |
| Threonine | 0.345 g | 0.321 g |
| Tryptophan | 0.105 g | 0.044 g |
| Valine | 0.548 g | 0.646 g |
| Arginine | 0.337 g | 0.235 g |
| Alanine | 0.258 g | 0.334 g |
| Serine | 0.555 g | 0.62 g |
| Proline | 1.99 g | 1.53 g |
| Glycine | 0.158 g | 0.188 g |
| Aspartic Acid | 0.992 g | 0.927 g |
| Glutamic Acid | 0.492 g | 0.484 g |
Per 100 grams
| Nutrient | Cheese Parmesan | Yogurt Plain |
|---|---|---|
| Calories | 395 kcal | 61.6 kcal |
| Protein | 31.9 g | 4.5 g |
| Carbs | 6.05 g | 6.61 g |
| Fat | 26.8 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 202 µg | 14.3 µg |
| Thiamin (B1) | 0.034 mg | 0.044 mg |
| Riboflavin (B2) | 0.382 mg | 0.208 mg |
| Niacin (B3) | 0.184 mg | 0.112 mg |
| Pantothenic Acid (B5) | 0.442 mg | 0.54 mg |
| Vitamin B6 | 0.076 mg | 0.045 mg |
| Folate | 7.83 µg | 10 µg |
| Vitamin B12 | 1.5 µg | 0.513 µg |
| Choline | 15.9 mg | 15.2 mg |
| Vitamin C | 0 mg | 0.733 mg |
| Vitamin D | 0.417 µg | 0.219 µg |
| Vitamin E | 0.325 mg | 0.03 mg |
| Vitamin K | 1.77 µg | 0.2 µg |
| Minerals | ||
| Calcium | 1,004 mg | 159 mg |
| Iron | 0.66 mg | 0.044 mg |
| Magnesium | 41.2 mg | 14.9 mg |
| Phosphorus | 693 mg | 125 mg |
| Potassium | 123 mg | 204 mg |
| Sodium | 1,296 mg | 57.3 mg |
| Zinc | 3.74 mg | 0.695 mg |
| Copper | 0.067 mg | 0.008 mg |
| Manganese | 0.05 mg | 0.003 mg |
| Selenium | 26.2 µg | 3.03 µg |
| Iodine | 203 µg | 18.2 µg |
| Carbohydrates | ||
| Sugar | 0.386 g | 6.46 g |
| Fats | ||
| Polyunsaturated Fat | 0.823 g | 0.047 g |
| Monounsaturated Fat | 7.23 g | 0.561 g |
| Saturated Fat | 16.1 g | 1.38 g |
| Trans Fat | 0.886 g | 0 g |
| Cholesterol | 80.9 mg | 7.72 mg |
| Omega-3 (ALA) | 0.102 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.457 g | 0.033 g |
| Amino Acids | ||
| Histidine | 1.14 g | 0.119 g |
| Isoleucine | 1.69 g | 0.263 g |
| Leucine | 3.3 g | 0.485 g |
| Lysine | 2.95 g | 0.432 g |
| Methionine | 0.797 g | 0.142 g |
| Cystine | 0.157 g | 0.044 g |
| Phenylalanine | 1.82 g | 0.263 g |
| Tyrosine | 2 g | 0.243 g |
| Threonine | 1.36 g | 0.198 g |
| Tryptophan | 0.416 g | 0.027 g |
| Valine | 2.17 g | 0.398 g |
| Arginine | 1.33 g | 0.145 g |
| Alanine | 1.02 g | 0.206 g |
| Serine | 2.2 g | 0.382 g |
| Proline | 7.86 g | 0.943 g |
| Glycine | 0.626 g | 0.116 g |
| Aspartic Acid | 3.92 g | 0.571 g |
| Glutamic Acid | 1.94 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Parmesan and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.