USDA-derived comparison
Parmesan vs Whole Milk
Parmesan leads for Calcium, Phosphorus and Vitamin B12 per 100g, while Whole Milk holds its own elsewhere.
Who each is for: Choose parmesan for calcium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Parmesan
Typical serving: 2 tbsp, grated (10g)
28/100
Whole Milk
Typical serving: 1 glass (250g)
6/100
No clear per-100g leads, which is a result in itself.
Full Whole Milk pageSide 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 | Parmesan | Whole Milk |
|---|---|---|
| Calories | 420 kcal | 61 kcal |
| Protein | 28 g | 3 g |
| Carbs | 14 g | 5 g |
| Fat | 28 g | 3 g |
| Fiber | 0 g | 0 g |
| Sat fat | 15 g | 2 g |
| Sodium | 1,800 mg | 43 mg |
| Potassium | 180 mg | 132 mg |
| Calcium | 853 mg | 113 mg |
| Iron | 0.5 mg | 0 mg |
| Magnesium | 34 mg | 10 mg |
| Zinc | 4.2 mg | 0.4 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.5 µg | 1.3 µg |
| Vitamin B12 | 1.4 µg | 0.5 µg |
| Folate | 6 µg | 5 µg |
Servings differ: 2 tbsp, grated of parmesan is about 10g, 1 glass of whole milk about 250g. Scale accordingly before deciding anything on the 100g basis alone.
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