Bean raw vs. Parmesan — In-Depth Nutrition Comparison
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The main differences between bean raw and parmesan
- Bean raw has more folate, copper, fiber, vitamin B1, iron, and manganese; however, parmesan has more calcium and vitamin B12.
- Daily need coverage for folate for bean raw is 130% higher.
- Bean raw is lower in saturated fat.
Food types used in this article are Beans, pinto, mature seeds, raw and Cheese, parmesan, grated.
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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.
| Contains more MagnesiumMagnesium | +417.6% |
| Contains more PotassiumPotassium | +673.9% |
| Contains more IronIron | +934.7% |
| Contains more CopperCopper | +2132.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +1516.9% |
| Contains more CalciumCalcium | +654.9% |
| Contains more ZincZinc | +84.2% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains more SeleniumSelenium | +23.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2642.3% |
| Contains more Vitamin B3Vitamin B3 | +1367.5% |
| Contains more Vitamin B5Vitamin B5 | +74.4% |
| Contains more Vitamin B6Vitamin B6 | +485.2% |
| Contains more Vitamin KVitamin K | +229.4% |
| Contains more FolateFolate | +8650% |
| Contains more CholineCholine | +369.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +152.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +68.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 6µg | 130% |
| Copper | 0.893mg | 0.04mg | 95% |
| Sodium | 12mg | 1804mg | 78% |
| Calcium | 113mg | 853mg | 74% |
| Saturated fat | 0.235g | 15.371g | 69% |
| Fiber | 15.5g | 0g | 62% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Vitamin B1 | 0.713mg | 0.026mg | 57% |
| Iron | 5.07mg | 0.49mg | 57% |
| Manganese | 1.148mg | 0.071mg | 47% |
| Fats | 1.23g | 27.84g | 41% |
| Potassium | 1393mg | 180mg | 36% |
| Magnesium | 176mg | 34mg | 34% |
| Phosphorus | 411mg | 627mg | 31% |
| Vitamin B6 | 0.474mg | 0.081mg | 30% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin A | 0µg | 262µg | 29% |
| Zinc | 2.28mg | 4.2mg | 17% |
| Monounsaturated fat | 0.229g | 7.13g | 17% |
| Carbs | 62.55g | 13.91g | 16% |
| Starch | 34.17g | 14% | |
| Protein | 21.42g | 28.42g | 14% |
| Selenium | 27.9µg | 34.4µg | 12% |
| Vitamin B2 | 0.212mg | 0.358mg | 11% |
| Choline | 66.2mg | 14.1mg | 9% |
| Polyunsaturated fat | 0.407g | 1.386g | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 0.45mg | 7% |
| Vitamin B3 | 1.174mg | 0.08mg | 7% |
| Calories | 347kcal | 420kcal | 4% |
| Vitamin K | 5.6µg | 1.7µg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 21IU | 3% |
| Vitamin E | 0.21mg | 0.53mg | 2% |
| Net carbs | 47.05g | 13.91g | N/A |
| Sugar | 2.11g | 0.07g | N/A |
| Trans fat | 0g | 0.876g | N/A |
| Tryptophan | 0.237mg | 0.383mg | 0% |
| Threonine | 0.81mg | 1.075mg | 0% |
| Isoleucine | 0.871mg | 1.455mg | 0% |
| Leucine | 1.558mg | 2.747mg | 0% |
| Lysine | 1.356mg | 2.201mg | 0% |
| Methionine | 0.259mg | 0.751mg | 0% |
| Phenylalanine | 1.095mg | 1.538mg | 0% |
| Valine | 0.998mg | 1.865mg | 0% |
| Histidine | 0.556mg | 0.806mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0g | 0.015g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +349.7% |
| Contains more ProteinProtein | +32.7% |
| Contains more FatsFats | +2163.4% |
| Contains more WaterWater | +99.9% |
| Contains more OtherOther | +106.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +3013.5% |
| Contains more Poly. FatPolyunsaturated fat | +240.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g