Parmigiano-Reggiano vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between parmigiano-Reggiano and mashed potato
- Mashed potato has less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper than parmigiano-Reggiano.
- Parmigiano-Reggiano covers your daily need for calcium, 109% more than mashed potato.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Fast foods, potato, mashed.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +153.3% |
| Contains more CalciumCalcium | +6061.1% |
| Contains more IronIron | +190.3% |
| Contains more CopperCopper | +580% |
| Contains more ZincZinc | +1659.1% |
| Contains more PhosphorusPhosphorus | +1135.6% |
| Contains more SeleniumSelenium | +2112.5% |
| Contains more PotassiumPotassium | +128.8% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +15.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +272.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B2Vitamin B2 | +3140% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +3128.6% |
| Contains more CholineCholine | +54.5% |
| Contains more Vitamin EVitamin E | +147.1% |
| Contains more Vitamin B3Vitamin B3 | +847.4% |
| Contains more Vitamin B6Vitamin B6 | +144.9% |
| Contains more Vitamin KVitamin K | +247.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1109mg | 18mg | 109% |
| Phosphorus | 729mg | 59mg | 96% |
| Vitamin B12 | 2.26µg | 0.07µg | 91% |
| Saturated fat | 13.317g | 0.577g | 58% |
| Sodium | 1529mg | 306mg | 53% |
| Protein | 20g | 1.65g | 37% |
| Vitamin B2 | 0.486mg | 0.015mg | 36% |
| Zinc | 3.87mg | 0.22mg | 33% |
| Selenium | 17.7µg | 0.8µg | 31% |
| Cholesterol | 88mg | 0mg | 29% |
| Fats | 20g | 2.82g | 26% |
| Copper | 0.238mg | 0.035mg | 23% |
| Monounsaturated fat | 6.098g | 0.72g | 13% |
| Vitamin A | 160µg | 43µg | 13% |
| Calories | 265kcal | 89kcal | 9% |
| Iron | 0.9mg | 0.31mg | 7% |
| Vitamin B5 | 0.325mg | 7% | |
| Polyunsaturated fat | 0.462g | 1.342g | 6% |
| Vitamin B3 | 0.114mg | 1.08mg | 6% |
| Starch | 12.1g | 5% | |
| Fiber | 0g | 1.3g | 5% |
| Potassium | 125mg | 286mg | 5% |
| Vitamin B6 | 0.049mg | 0.12mg | 5% |
| Magnesium | 38mg | 15mg | 5% |
| Vitamin K | 1.7µg | 5.9µg | 4% |
| Carbs | 1.37g | 14.65g | 4% |
| Vitamin E | 0.17mg | 0.42mg | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 15IU | 0IU | 2% |
| Choline | 20.7mg | 13.4mg | 1% |
| Manganese | 0.085mg | 0.098mg | 1% |
| Vitamin B1 | 0.029mg | 0.015mg | 1% |
| Net carbs | 1.37g | 13.35g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Folate | 10µg | 9µg | 0% |
| Tryptophan | 0.24mg | 0% | |
| Threonine | 1.519mg | 0% | |
| Isoleucine | 1.2mg | 0% | |
| Leucine | 2.983mg | 0% | |
| Lysine | 2.459mg | 0% | |
| Methionine | 0.369mg | 0% | |
| Phenylalanine | 1.604mg | 0% | |
| Valine | 1.498mg | 0% | |
| Histidine | 0.752mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1112.1% |
| Contains more FatsFats | +609.2% |
| Contains more OtherOther | +537.3% |
| Contains more CarbsCarbs | +969.3% |
| Contains more WaterWater | +57.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +746.9% |
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Poly. FatPolyunsaturated fat | +190.5% |
