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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.

Infographic

Bean raw vs Parmesan infographic
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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.
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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 Bean raw Parmesan 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.