Parmesan Cheese vs. Sweet Potatoes
Nutrition comparison of Parmesan Cheese and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and sweet potatoes:
- Both sweet potatoes and parmesan cheese are high in Vitamin A.
- Parmesan cheese has 37 times less sugar than sweet potato.
- Parmesan cheese has 5.2 times less carbohydrates than sweet potato.
- Parmesan cheese has more riboflavin and Vitamin B12, however, sweet potato contains more Vitamin B6.
- Parmesan cheese is an excellent source of calcium and protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and sweet potato has 78% less calories than parmesan cheese - sweet potato has 86 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 sweet potatoes per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Sweet Potatoes | |
|---|---|---|
| Protein | 38% | 7% |
| Carbohydrates | 3% | 92% |
| Fat | 59% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 5.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than parmesan cheese - sweet potato has 3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese has 37 times less sugar than sweet potato - sweet potato has 4.2g 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 21 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and sweet potato has 100% less saturated fat than parmesan cheese - sweet potato has 0.02g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Sweet potato has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than parmesan cheese - sweet potato has 2.4mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Both sweet potatoes and parmesan cheese are high in Vitamin A. Sweet potato has 243% more Vitamin A than parmesan cheese - sweet potato has 709ug of Vitamin A per 100 grams and parmesan cheese has 207ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than sweet potato - parmesan cheese has 19iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and parmesan cheese contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Sweet potatoes and parmesan cheese contain similar amounts of Vitamin K - sweet 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, sweet potato contains more Vitamin B6. Both parmesan cheese and sweet potatoes contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Parmesan Cheese | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.039 MG | 0.078 MG |
| Riboflavin | 0.332 MG | 0.061 MG |
| Niacin | 0.271 MG | 0.557 MG |
| Pantothenic acid | 0.453 MG | 0.8 MG |
| Vitamin B6 | 0.091 MG | 0.209 MG |
| Folate | 7 UG | 11 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 38 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Sweet potatoes and parmesan cheese contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 266% more potassium than parmesan cheese - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 66 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Parmesan Cheese | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.001 G |
| Total | 0.297 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than sweet potato per 100 grams.
| Parmesan Cheese | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.272 G | 0.013 G |
| Total | 0.272 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Parmesan Cheese g
()
|
Daily Values (%) |
Sweet Potatoes 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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or parmesan cheese contain more calories in 100 grams?Parmesan cheese is high in calories and sweet potato has 80% less calories than parmesan cheese - sweet potato has 86 calories in 100g and parmesan cheese has 392 calories.
Is sweet potatoes or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 21 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does sweet potatoes or parmesan cheese have more carbohydrates?
By weight, parmesan cheese has 5.2 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does sweet potatoes or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 38 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does sweet potatoes or parmesan cheese contain more potassium?
Sweet potato is a rich source of potassium and it has 270% more potassium than parmesan cheese - sweet potato has 337mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.