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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.

Infographic

Parmigiano-Reggiano vs Mashed potato infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
3% 15% 80%
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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
22% 27% 51%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Mashed potato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Mashed potato 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Parmigiano-Reggiano
9%
Mashed potato
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 1223mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 12.74g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.