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  6. Parmigiano-Reggiano vs. Sweet potato

Parmigiano-Reggiano vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between parmigiano-Reggiano and sweet potato

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium, while sweet potato has more vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 272% higher.
  • The amount of cholesterol in sweet potato is lower.
  • Parmigiano-Reggiano has a lower glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Sweet potato, raw, unprepared.

Infographic

Parmigiano-Reggiano vs Sweet potato infographic
Infographic link

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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +3596.7%
Contains more IronIron +47.5%
Contains more CopperCopper +57.6%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +1451.1%
Contains more SeleniumSelenium +2850%
Contains more PotassiumPotassium +169.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +203.5%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +696.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +343.1%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B3Vitamin B3 +388.6%
Contains more Vitamin B5Vitamin B5 +146.2%
Contains more Vitamin B6Vitamin B6 +326.5%
~equal in Vitamin K ~1.8µg
~equal in Folate ~11µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1173.9%
Contains more FatsFats +39900%
Contains more OtherOther +719.4%
Contains more CarbsCarbs +1368.6%
Contains more WaterWater +52.7%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +609700%
Contains more Poly. FatPolyunsaturated fat +3200%
Contains less Sat. FatSaturated fat -99.9%

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 Sweet potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Sweet potato DV% diff.
Calcium 1109mg 30mg 108%
Phosphorus 729mg 47mg 97%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 55mg 64%
Vitamin A 160µg 709µg 61%
Saturated fat 13.317g 0.018g 60%
Protein 20g 1.57g 37%
Vitamin B2 0.486mg 0.061mg 33%
Zinc 3.87mg 0.3mg 32%
Selenium 17.7µg 0.6µg 31%
Fats 20g 0.05g 31%
Cholesterol 88mg 0mg 29%
Monounsaturated fat 6.098g 0.001g 15%
Vitamin B6 0.049mg 0.209mg 12%
Fiber 0g 3g 12%
Copper 0.238mg 0.151mg 10%
Vitamin B5 0.325mg 0.8mg 10%
Calories 265kcal 86kcal 9%
Manganese 0.085mg 0.258mg 8%
Carbs 1.37g 20.12g 6%
Potassium 125mg 337mg 6%
Starch 12.65g 5%
Iron 0.9mg 0.61mg 4%
Vitamin B1 0.029mg 0.078mg 4%
Polyunsaturated fat 0.462g 0.014g 3%
Vitamin C 0mg 2.4mg 3%
Vitamin B3 0.114mg 0.557mg 3%
Magnesium 38mg 25mg 3%
Choline 20.7mg 12.3mg 2%
Vitamin D 15IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.17mg 0.26mg 1%
Fructose 0.7g 1%
Net carbs 1.37g 17.12g N/A
Sugar 0g 4.18g N/A
Vitamin K 1.7µg 1.8µg 0%
Folate 10µg 11µg 0%
Tryptophan 0.24mg 0.031mg 0%
Threonine 1.519mg 0.083mg 0%
Isoleucine 1.2mg 0.055mg 0%
Leucine 2.983mg 0.092mg 0%
Lysine 2.459mg 0.066mg 0%
Methionine 0.369mg 0.029mg 0%
Phenylalanine 1.604mg 0.089mg 0%
Valine 1.498mg 0.086mg 0%
Histidine 0.752mg 0.031mg 0%

Which food is preferable for your diet?

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 1474mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 13.299g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.