Pumpkin SeedsVSParmesan Cheese
Pumpkin Seeds has 0.1g more protein per 100g than Parmesan Cheese — 30.2g vs 30.1g per 100g (USDA). For those watching their calorie intake, Parmesan Cheese offers only 403.384 calories per 100g compared to 559 calories in Pumpkin Seeds. Parmesan Cheese provides complete protein with all essential amino acids, while Pumpkin Seeds should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Parmesan Cheese delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Pumpkin Seeds | Parmesan Cheese |
|---|---|---|
| Protein | 30.2 g | 30.1 g |
| Calories | 559 kcal | 403 kcal |
| Total fat | 49.0 g | 29.5 g |
| Carbohydrates | 10.7 g | 4.3 g |
Pumpkin Seeds
Parmesan Cheese
How does Pumpkin Seeds compare to Parmesan Cheese?
Pumpkin Seeds has 0.1g more protein per 100g than Parmesan Cheese — 30.2g vs 30.1g per 100g (USDA). For those watching their calorie intake, Parmesan Cheese offers only 403.384 calories per 100g compared to 559 calories in Pumpkin Seeds. Parmesan Cheese provides complete protein with all essential amino acids, while Pumpkin Seeds should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Parmesan Cheese delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Pumpkin SeedsWith 30.2g of protein per 100g, Pumpkin Seeds provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Parmesan CheeseAt only 403.384 calories per 100g, Parmesan Cheese allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Parmesan CheeseParmesan Cheese offers the best protein-to-calorie ratio, delivering 30.1g of protein for just 403.384 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Pumpkin SeedsPumpkin Seeds is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Parmesan CheeseWith only 4.3g of carbohydrates per 100g, Parmesan Cheese fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Parmesan CheeseFor everyday fitness enthusiasts seeking balanced nutrition, Parmesan Cheese offers a good protein content at 30.1g with 403.384 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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