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  6. Bean raw vs. Parmigiano-Reggiano

Bean raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the main differences between bean raw and parmigiano-Reggiano?

  • Bean raw is richer in folate, copper, fiber, vitamin B1, iron, and manganese, yet parmigiano-Reggiano is richer in calcium and vitamin B12.
  • Bean raw's daily need coverage for folate is 129% higher.
  • Bean raw contains less saturated fat.

We used Beans, pinto, mature seeds, raw and Cheese, parmesan, dry grated, reduced fat types in this comparison.

Infographic

Bean raw vs Parmigiano-Reggiano infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 MagnesiumMagnesium +363.2%
Contains more PotassiumPotassium +1014.4%
Contains more IronIron +463.3%
Contains more CopperCopper +275.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1250.6%
Contains more SeleniumSelenium +57.6%
Contains more CalciumCalcium +881.4%
Contains more ZincZinc +69.7%
Contains more PhosphorusPhosphorus +77.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 53% 3.4% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +2358.6%
Contains more Vitamin B3Vitamin B3 +929.8%
Contains more Vitamin B5Vitamin B5 +141.5%
Contains more Vitamin B6Vitamin B6 +867.3%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +5150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Parmigiano-Reggiano DV% diff.
Folate 525µg 10µg 129%
Calcium 113mg 1109mg 100%
Vitamin B12 0µg 2.26µg 94%
Copper 0.893mg 0.238mg 73%
Sodium 12mg 1529mg 66%
Fiber 15.5g 0g 62%
Saturated fat 0.235g 13.317g 59%
Vitamin B1 0.713mg 0.029mg 57%
Iron 5.07mg 0.9mg 52%
Manganese 1.148mg 0.085mg 46%
Phosphorus 411mg 729mg 45%
Potassium 1393mg 125mg 37%
Magnesium 176mg 38mg 33%
Vitamin B6 0.474mg 0.049mg 33%
Fats 1.23g 20g 29%
Cholesterol 0mg 88mg 29%
Vitamin B2 0.212mg 0.486mg 21%
Carbs 62.55g 1.37g 20%
Selenium 27.9µg 17.7µg 19%
Vitamin A 0µg 160µg 18%
Monounsaturated fat 0.229g 6.098g 15%
Zinc 2.28mg 3.87mg 14%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.325mg 9%
Choline 66.2mg 20.7mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.114mg 7%
Calories 347kcal 265kcal 4%
Protein 21.42g 20g 3%
Vitamin K 5.6µg 1.7µg 3%
Vitamin D* 0 IU 15 IU 2%
Vitamin D 0µg 0.4µg 2%
Protein per 100 calories 6.2g 7.5g N/A
Calories per 10 g protein 162kcal 133kcal N/A
Weight per 100 calories 29g 38g N/A
Unsaturated / Saturated Fat ratio 2.7 0.49 N/A
Net carbs 47.05g 1.37g N/A
Sugar 2.11g 0g N/A
Vitamin E 0.21mg 0.17mg 0%
Polyunsaturated fat 0.407g 0.462g 0%
Tryptophan 0.237mg 0.24mg 0%
Threonine 0.81mg 1.519mg 0%
Isoleucine 0.871mg 1.2mg 0%
Leucine 1.558mg 2.983mg 0%
Lysine 1.356mg 2.459mg 0%
Methionine 0.259mg 0.369mg 0%
Phenylalanine 1.095mg 1.604mg 0%
Valine 0.998mg 1.498mg 0%
Histidine 0.556mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +4465.7%
Contains more FatsFats +1526%
Contains more WaterWater +346.6%
~equal in Protein ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98.2%
Contains more Mono. FatMonounsaturated fat +2562.9%
Contains more Poly. FatPolyunsaturated fat +13.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.