Parmesan Cheese vs. Russet Potato
Nutrition comparison of Parmesan Cheese and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and russet potato:
- Parmesan cheese has 4.6 times less carbohydrates than russet potato.
- Parmesan cheese has more riboflavin and Vitamin B12, however, russet potato contains more niacin and Vitamin B6.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and russet potato has 80% less calories than parmesan cheese - russet potato has 79 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Russet Potato | |
|---|---|---|
| Protein | 38% | 11% |
| Carbohydrates | 3% | 89% |
| Fat | 59% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 4.6 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than parmesan cheese - russet potato has 1.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Russet potato and parmesan cheese contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 15 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and russet potato has 100% less saturated fat than parmesan cheese - russet potato has 0.03g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Russet potato has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than parmesan cheese - russet potato has 5.7mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than russet potato - parmesan cheese has 207ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than russet potato - parmesan cheese has 19iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and parmesan cheese contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Russet potato and parmesan cheese contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin and Vitamin B12, however, russet potato contains more niacin and Vitamin B6. Both parmesan cheese and russet potato contain significant amounts of thiamin, pantothenic acid and folate.
| Parmesan Cheese | Russet Potato | |
|---|---|---|
| Thiamin | 0.039 MG | 0.082 MG |
| Riboflavin | 0.332 MG | 0.033 MG |
| Niacin | 0.271 MG | 1.035 MG |
| Pantothenic acid | 0.453 MG | 0.301 MG |
| Vitamin B6 | 0.091 MG | 0.345 MG |
| Folate | 7 UG | 14 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 90 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Russet potato and parmesan cheese contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 353% more potassium than parmesan cheese - russet potato has 417mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Parmesan Cheese | Russet Potato | |
|---|---|---|
| beta-carotene | 66 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Parmesan Cheese | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.01 G |
| Total | 0.297 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than russet potato per 100 grams.
| Parmesan Cheese | Russet Potato | |
|---|---|---|
| linoleic acid | 0.272 G | 0.032 G |
| Total | 0.272 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Parmesan Cheese g
()
|
Daily Values (%) |
Russet Potato g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or parmesan cheese contain more calories in 100 grams?Parmesan cheese is high in calories and russet potato has 80% less calories than parmesan cheese - russet potato has 79 calories in 100g and parmesan cheese has 392 calories.
Is russet potato or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 15 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does russet potato or parmesan cheese have more carbohydrates?
By weight, parmesan cheese has 4.6 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does russet potato or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 90 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does russet potato or parmesan cheese contain more potassium?
Russet potato is a rich source of potassium and it has 350% more potassium than parmesan cheese - russet potato has 417mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.