Nutrition Comparison Tool
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Grated Parmesan Cheese (Low-Sodium)
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Romano Cheese
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Gruyere Cheese
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 23% DV 451 calories
  • Romano Cheese 1 oz (x1) 5% DV 110 calories
  • Gruyere Cheese 1 oz (x1) 6% DV 117 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 38% DV 30g
  • Romano Cheese 1 oz (x1) 10% DV 7.7g
  • Gruyere Cheese 1 oz (x1) 12% DV 9.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 1% DV 3.7g
  • Romano Cheese 1 oz (x1) 0% DV 1g
  • Gruyere Cheese 1 oz (x1) 0% DV 0.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 83% DV 41.6g
  • Romano Cheese 1 oz (x1) 18% DV 9g
  • Gruyere Cheese 1 oz (x1) 17% DV 8.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 26% DV 79mg
  • Romano Cheese 1 oz (x1) 10% DV 29.5mg
  • Gruyere Cheese 1 oz (x1) 10% DV 31.2mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 95% DV 19.1g
  • Romano Cheese 1 oz (x1) 24% DV 4.9g
  • Gruyere Cheese 1 oz (x1) 27% DV 5.4g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 0% DV 0g
  • Romano Cheese 1 oz (x1) 0% DV 0g
  • Gruyere Cheese 1 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 2% DV 0.85g
  • Romano Cheese 1 oz (x1) 0% DV 0.21g
  • Gruyere Cheese 1 oz (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 5% DV 0.95mg
  • Romano Cheese 1 oz (x1) 1% DV 0.22mg
  • Gruyere Cheese 1 oz (x1) 0% DV 0.05mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 62% DV 800mg
  • Romano Cheese 1 oz (x1) 23% DV 302.2mg
  • Gruyere Cheese 1 oz (x1) 22% DV 287.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Grated Parmesan Cheese (Low-Sodium) 1 cup, grated (x1) 2% DV 107mg
  • Romano Cheese 1 oz (x1) 1% DV 24.4mg
  • Gruyere Cheese 1 oz (x1) 0% DV 23mg
Comparison Table

Table Legend

  1. Grated Parmesan Cheese (Low-Sodium)
  2. Romano Cheese
  3. Gruyere Cheese
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 28 28
Calories
(%DV)		 451
(23%)		 110
(5%)		 117
(6%)
Fat (g)
(%DV)		 30
(38%)		 7.7
(10%)		 9.2
(12%)
Protein (g)
(%DV)		 41.6
(83%)		 9
(18%)		 8.5
(17%)
Carbohydrate (g)
(%DV)		 3.7
(1%)		 1
(0%)		 0.1
(0%)
Sugars (g)
(%DV)		 0.85
(2%)		 0.21
(0%)		 0.1
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 79
(26%)		 29.5
(10%)		 31.2
(10%)
Saturated Fats (g)
(%DV)		 19.1
(95%)		 4.9
(24%)		 5.4
(27%)
Net-Carbs (g) 3.7
1
0.1
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 100 28 28
Calcium (mg)
(%DV)		 800
(62%)		 302.2
(23%)		 287.1
(22%)
Iron, Fe (mg)
(%DV)		 0.95
(5%)		 0.22
(1%)		 0.05
(0%)
Potassium, K (mg)
(%DV)		 107
(2%)		 24.4
(1%)		 23
(0%)
Magnesium (mg)
(%DV)		 51
(12%)		 11.6
(3%)		 10.2
(2%)
Phosphorus, P (mg)
(%DV)		 807
(65%)		 215.8
(17%)		 171.8
(14%)
Sodium (mg)
(%DV)		 63
(3%)		 407
(17%)		 202.8
(8%)
Zinc, Zn (mg)
(%DV)		 3.2
(29%)		 0.73
(7%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.04
(4%)		 0.01
(1%)		 0.01
(1%)
Manganese (mg)
(%DV)		 --
(--%)		 0.01
(0%)		 0
(0%)
Selenium, Se (mcg)
(%DV)		 23.9
(43%)		 4.1
(7%)		 4.1
(7%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 28 28
Vitamin A, RAE (mcg)
(%DV)		 125
(14%)		 27.3
(3%)		 77
(9%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.01
(1%)		 0.02
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.39
(30%)		 0.11
(8%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.32
(2%)		 0.02
(0%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.12
(2%)		 0.16
(3%)
Vitamin B6 (mg)
(%DV)		 0.1
(6%)		 0.02
(1%)		 0.02
(1%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 10
(3%)		 2
(0%)		 2.8
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 10
(3%)		 2
(0%)		 2.8
(1%)
Folate DFE (mcg)
(%)		 10
(3%)		 2
(0%)		 2.8
(1%)
Choline (mg)
(%DV)		 15.4
(3%)		 4.4
(1%)		 4.4
(1%)
Vitamin B12 (mcg)
(%DV)		 1.4
(58%)		 0.32
(13%)		 0.45
(19%)
Retinol (mcg) 123
25.6
76.1
Carotene, beta (mcg)
(%RDA)		 32
(0%)		 19.6
(0%)		 9.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 463 117.9 269.2
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.27
(2%)		 0.07
(0%)		 0.08
(1%)
Vitamin D (mcg)
(%DV)		 0.6
(3%)		 0.14
(1%)		 0.17
(1%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0.6
0.14
0.17
Vitamin D (IU)
(%DV)		 22
(3%)		 5.7
(1%)		 6.8
(1%)
Vitamin K (mcg)
(%DV)		 2
(2%)		 0.62
(1%)		 0.77
(1%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 28 28
Water (g) 22.2
8.8
9.4
Ash (g) 3
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 36.24
7.66
6.02
  Carbohydrates
Food # 1 2 3
Weight (g) 100 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 28 28
Monounsaturated Fats (g) 8.721
2.226
2.852
Polyunsaturated Fats (g) 0.659
0.168
0.492
Omega 3s (g)
(%AI)		 0.34
(21%)		 0.088
(6%)		 0.123
(8%)
Omega 6s (g)
(%AI)		 0.32
(2%)		 0.081
(0%)		 0.369
(2%)
Omega 3 to Omega 6 Ratio 1.06
1.09
0.33
Omega 6 to Omega 3 Ratio 0.94
0.92
3
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 1.509
0.385
0.298
Caproic (6:0) (g) 0.559
0.144
0.176
Caprylic Acid (8:0) (g) 0.3
0.077
0.101
Capric Acid (10:0) (g) 0.749
0.191
0.213
Lauric Acid (12:0) (g) 1.019
0.259
0.259
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 3.377
0.862
0.957
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 8.092
2.063
2.486
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 2.677
0.682
0.66
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.46
0.117
0.206
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 7.732
1.972
2.437
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.32
0.081
0.369
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.34
0.088
0.123
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 28 28
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 350
(50%)		 317
(45%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 479
(34%)		 458
(33%)
Leucine (mg)
(%RDI)		 --
(--%)		 872
(32%)		 881
(32%)
Lysine (mg)
(%RDI)		 --
(--%)		 835
(40%)		 770
(37%)
Methionine (mg)
(%RDI)		 --
(--%)		 242
(33%)		 233
(32%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 486
(56%)		 495
(57%)
Threonine (mg)
(%RDI)		 --
(--%)		 333
(32%)		 309
(29%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 122
(44%)		 120
(43%)
Valine (mg)
(%RDI)		 --
(--%)		 620
(34%)		 637
(35%)
Conditional  
Arginine (mg) --
333
276
Cystine (mg)
(%RDI)		 --
(--%)		 59
(21%)		 86
(30%)
Glycine (mg) --
157
151
Proline (mg) --
1056
1099
Tyrosine (mg)
(%RDI)		 --
(--%)		 504
(58%)		 504
(58%)
Non-Essential  
Alanine (mg) --
265
272
Aspartic acid (mg) --
565
467
Betaine (mg) --
--
--
Glutamic acid (mg) --
2074
1699
Hydroxyproline (mg) --
--
--
Serine (mg) --
523
488
Data Source
Grated Parmesan Cheese (Low-Sodium)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Romano Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Gruyere Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.