Black turtle bean vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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Significant differences between black turtle bean and parmigiano-Reggiano
- Black turtle bean has more folate, iron, copper, vitamin B1, and fiber; however, parmigiano-Reggiano is richer in calcium, vitamin B1,2 and phosphorus.
- Black turtle bean covers your daily folate needs 109% more than parmigiano-Reggiano.
- Black turtle bean contains less saturated fat.
Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Cheese, parmesan, dry grated, reduced fat.
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.
| Contains more MagnesiumMagnesium | +321.1% |
| Contains more PotassiumPotassium | +1100% |
| Contains more IronIron | +866.7% |
| Contains more CopperCopper | +320.2% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1076.5% |
| Contains more CalciumCalcium | +593.1% |
| Contains more ZincZinc | +75.9% |
| Contains more PhosphorusPhosphorus | +65.7% |
| Contains more SeleniumSelenium | +453.1% |
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 EVitamin E | +23.5% |
| Contains more Vitamin B1Vitamin B1 | +3003.4% |
| Contains more Vitamin B3Vitamin B3 | +1614.9% |
| Contains more Vitamin B5Vitamin B5 | +176.6% |
| Contains more Vitamin B6Vitamin B6 | +483.7% |
| Contains more Vitamin KVitamin K | +229.4% |
| Contains more FolateFolate | +4340% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +151.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +4516.8% |
| Contains more FatsFats | +2122.2% |
| Contains more WaterWater | +360% |
| Contains more OtherOther | +123.1% |
~equal in
Protein
~20g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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 | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +7717.9% |
| Contains more Poly. FatPolyunsaturated fat | +19.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 444µg | 10µg | 109% |
| Iron | 8.7mg | 0.9mg | 98% |
| Calcium | 160mg | 1109mg | 95% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Copper | 1mg | 0.238mg | 85% |
| Vitamin B1 | 0.9mg | 0.029mg | 73% |
| Sodium | 9mg | 1529mg | 66% |
| Fiber | 15.5g | 0g | 62% |
| Saturated fat | 0.232g | 13.317g | 59% |
| Phosphorus | 440mg | 729mg | 41% |
| Manganese | 1mg | 0.085mg | 40% |
| Potassium | 1500mg | 125mg | 40% |
| Fats | 0.9g | 20g | 29% |
| Cholesterol | 0mg | 88mg | 29% |
| Magnesium | 160mg | 38mg | 29% |
| Selenium | 3.2µg | 17.7µg | 26% |
| Vitamin B2 | 0.193mg | 0.486mg | 23% |
| Carbs | 63.25g | 1.37g | 21% |
| Vitamin A | 0µg | 160µg | 18% |
| Vitamin B6 | 0.286mg | 0.049mg | 18% |
| Zinc | 2.2mg | 3.87mg | 15% |
| Monounsaturated fat | 0.078g | 6.098g | 15% |
| Vitamin B3 | 1.955mg | 0.114mg | 12% |
| Vitamin B5 | 0.899mg | 0.325mg | 11% |
| Choline | 20.7mg | 4% | |
| Calories | 339kcal | 265kcal | 4% |
| Protein | 21.25g | 20g | 3% |
| Vitamin K | 5.6µg | 1.7µg | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 15IU | 2% |
| Polyunsaturated fat | 0.387g | 0.462g | 1% |
| Net carbs | 47.75g | 1.37g | N/A |
| Sugar | 2.12g | 0g | N/A |
| Vitamin E | 0.21mg | 0.17mg | 0% |
| Tryptophan | 0.252mg | 0.24mg | 0% |
| Threonine | 0.894mg | 1.519mg | 0% |
| Isoleucine | 0.938mg | 1.2mg | 0% |
| Leucine | 1.697mg | 2.983mg | 0% |
| Lysine | 1.459mg | 2.459mg | 0% |
| Methionine | 0.32mg | 0.369mg | 0% |
| Phenylalanine | 1.149mg | 1.604mg | 0% |
| Valine | 1.112mg | 1.498mg | 0% |
| Histidine | 0.592mg | 0.752mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
40%
Minerals Daily Need Coverage Score
135%
121%
Comparison summary
Which food is lower in Sugar?
Parmigiano-Reggiano is lower in Sugar (difference - 2.12g)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 1520mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 13.085g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Black turtle bean is cheaper (difference - $1.6)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.