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  6. Mashed potato vs. Parmigiano-Reggiano

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

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Summary of differences between mashed potato and parmigiano-Reggiano

  • 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 Fast foods, potato, mashed and Cheese, parmesan, dry grated, reduced fat.

Infographic

Mashed potato vs Parmigiano-Reggiano 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
Contains more PotassiumPotassium +128.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +15.3%
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%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
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%
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 B12Vitamin B12 +3128.6%
Contains more FolateFolate +11.1%
Contains more CholineCholine +54.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mashed potato Parmigiano-Reggiano DV% diff.
Calcium 18mg 1109mg 109%
Phosphorus 59mg 729mg 96%
Vitamin B12 0.07µg 2.26µg 91%
Saturated fat 0.577g 13.317g 58%
Sodium 306mg 1529mg 53%
Protein 1.65g 20g 37%
Vitamin B2 0.015mg 0.486mg 36%
Zinc 0.22mg 3.87mg 33%
Selenium 0.8µg 17.7µg 31%
Cholesterol 0mg 88mg 29%
Fats 2.82g 20g 26%
Copper 0.035mg 0.238mg 23%
Monounsaturated fat 0.72g 6.098g 13%
Vitamin A 43µg 160µg 13%
Calories 89kcal 265kcal 9%
Iron 0.31mg 0.9mg 7%
Vitamin B5 0.325mg 7%
Polyunsaturated fat 1.342g 0.462g 6%
Vitamin B3 1.08mg 0.114mg 6%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Potassium 286mg 125mg 5%
Vitamin B6 0.12mg 0.049mg 5%
Magnesium 15mg 38mg 5%
Vitamin K 5.9µg 1.7µg 4%
Carbs 14.65g 1.37g 4%
Vitamin E 0.42mg 0.17mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Choline 13.4mg 20.7mg 1%
Manganese 0.098mg 0.085mg 1%
Vitamin B1 0.015mg 0.029mg 1%
Net carbs 13.35g 1.37g N/A
Sugar 0.5g 0g N/A
Trans fat 0.105g N/A
Folate 9µg 10µg 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 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +969.3%
Contains more WaterWater +57.4%
Contains more ProteinProtein +1112.1%
Contains more FatsFats +609.2%
Contains more OtherOther +537.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +190.5%
Contains more Mono. FatMonounsaturated fat +746.9%

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