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  6. Sweet potato vs. Parmigiano-Reggiano

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

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Differences between sweet potato and parmigiano-Reggiano

  • Sweet potato has more vitamin A, while parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Sweet potato's daily need coverage for vitamin A is 272% higher.
  • The amount of sodium 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 Sweet potato, raw, unprepared and Cheese, parmesan, dry grated, reduced fat.

Infographic

Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +169.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +203.5%
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%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +696.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.3%
~equal in Vitamin K ~1.7µg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1368.6%
Contains more WaterWater +52.7%
Contains more ProteinProtein +1173.9%
Contains more FatsFats +39900%
Contains more OtherOther +719.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.9%
Contains more Mono. FatMonounsaturated fat +609700%
Contains more Poly. FatPolyunsaturated fat +3200%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Parmigiano-Reggiano
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
31%
Sweet potato
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
20%
Sweet potato
121%
Parmigiano-Reggiano

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