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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

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.
Bean raw
Bean raw
7
:
3
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Iron +463.3%
Contains more Magnesium +363.2%
Contains more Potassium +1014.4%
Contains less Sodium -99.2%
Contains more Copper +275.2%
Contains more Manganese +1250.6%
Contains more Selenium +57.6%
Contains more Calcium +881.4%
Contains more Phosphorus +77.4%
Contains more Zinc +69.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +463.3%
Contains more Magnesium +363.2%
Contains more Potassium +1014.4%
Contains less Sodium -99.2%
Contains more Copper +275.2%
Contains more Manganese +1250.6%
Contains more Selenium +57.6%
Contains more Calcium +881.4%
Contains more Phosphorus +77.4%
Contains more Zinc +69.7%

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.
Bean raw
Bean raw
8
:
4
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2358.6%
Contains more Vitamin B3 +929.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +867.3%
Contains more Folate +5150%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B12 +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2358.6%
Contains more Vitamin B3 +929.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +867.3%
Contains more Folate +5150%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Carbs +4465.7%
Contains more Fats +1526%
Contains more Water +346.6%
Contains more Other +131.4%
Equal in Protein - 20
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Carbs +4465.7%
Contains more Fats +1526%
Contains more Water +346.6%
Contains more Other +131.4%
Equal in Protein - 20

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +2562.9%
Contains more Polyunsaturated fat +13.5%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +2562.9%
Contains more Polyunsaturated fat +13.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Parmigiano-Reggiano
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean raw Parmigiano-Reggiano Opinion
Net carbs 47.05g 1.37g Bean raw
Protein 21.42g 20g Bean raw
Fats 1.23g 20g Parmigiano-Reggiano
Carbs 62.55g 1.37g Bean raw
Calories 347kcal 265kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 0g Parmigiano-Reggiano
Fiber 15.5g 0g Bean raw
Calcium 113mg 1109mg Parmigiano-Reggiano
Iron 5.07mg 0.9mg Bean raw
Magnesium 176mg 38mg Bean raw
Phosphorus 411mg 729mg Parmigiano-Reggiano
Potassium 1393mg 125mg Bean raw
Sodium 12mg 1529mg Bean raw
Zinc 2.28mg 3.87mg Parmigiano-Reggiano
Copper 0.893mg 0.238mg Bean raw
Manganese 1.148mg 0.085mg Bean raw
Selenium 27.9µg 17.7µg Bean raw
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.21mg 0.17mg Bean raw
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.029mg Bean raw
Vitamin B2 0.212mg 0.486mg Parmigiano-Reggiano
Vitamin B3 1.174mg 0.114mg Bean raw
Vitamin B5 0.785mg 0.325mg Bean raw
Vitamin B6 0.474mg 0.049mg Bean raw
Folate 525µg 10µg Bean raw
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 5.6µg 1.7µg Bean raw
Tryptophan 0.237mg 0.24mg Parmigiano-Reggiano
Threonine 0.81mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.871mg 1.2mg Parmigiano-Reggiano
Leucine 1.558mg 2.983mg Parmigiano-Reggiano
Lysine 1.356mg 2.459mg Parmigiano-Reggiano
Methionine 0.259mg 0.369mg Parmigiano-Reggiano
Phenylalanine 1.095mg 1.604mg Parmigiano-Reggiano
Valine 0.998mg 1.498mg Parmigiano-Reggiano
Histidine 0.556mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Bean raw
Saturated Fat 0.235g 13.317g Bean raw
Monounsaturated Fat 0.229g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.407g 0.462g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Bean raw
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
131%
Bean raw
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1517mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 13.082g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.7)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.