USDA-derived comparison
Cheddar Cheese vs Parmesan
Cheddar Cheese leads for Folate; Parmesan answers with Vitamin B12.
Who each is for: Choose cheddar Cheese for folate. Choose parmesan for vitamin B12.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cheddar Cheese | Parmesan |
|---|---|---|
| Calories | 403 kcal | 420 kcal |
| Protein | 23 g | 28 g |
| Carbs | 3 g | 14 g |
| Fat | 33 g | 28 g |
| Fiber | 0 g | 0 g |
| Sat fat | 19 g | 15 g |
| Sodium | 653 mg | 1,800 mg |
| Potassium | 76 mg | 180 mg |
| Calcium | 710 mg | 853 mg |
| Iron | 0.1 mg | 0.5 mg |
| Magnesium | 27 mg | 34 mg |
| Zinc | 3.6 mg | 4.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.6 µg | 0.5 µg |
| Vitamin B12 | 1.1 µg | 1.4 µg |
| Folate | 27 µg | 6 µg |
Servings differ: 1 slice of cheddar cheese is about 28g, 2 tbsp, grated of parmesan about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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