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  6. Black turtle bean vs. Parmigiano-Reggiano

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 B12, 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

Black turtle bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +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.
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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin E Vitamin 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 +3458.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +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
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -98.3%
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.
Black turtle bean Parmigiano-Reggiano
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Parmigiano-Reggiano Opinion
Calories 339kcal 265kcal Black turtle bean
Protein 21.25g 20g Black turtle bean
Fats 0.9g 20g Parmigiano-Reggiano
Net carbs 47.75g 1.37g Black turtle bean
Carbs 63.25g 1.37g Black turtle bean
Cholesterol 0mg 88mg Black turtle bean
Vitamin D 0IU 15IU Parmigiano-Reggiano
Magnesium 160mg 38mg Black turtle bean
Calcium 160mg 1109mg Parmigiano-Reggiano
Potassium 1500mg 125mg Black turtle bean
Iron 8.7mg 0.9mg Black turtle bean
Sugar 2.12g 0g Parmigiano-Reggiano
Fiber 15.5g 0g Black turtle bean
Copper 1mg 0.238mg Black turtle bean
Zinc 2.2mg 3.87mg Parmigiano-Reggiano
Phosphorus 440mg 729mg Parmigiano-Reggiano
Sodium 9mg 1529mg Black turtle bean
Vitamin A 17IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.21mg 0.17mg Black turtle bean
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Manganese 1mg 0.085mg Black turtle bean
Selenium 3.2µg 17.7µg Parmigiano-Reggiano
Vitamin B1 0.9mg 0.029mg Black turtle bean
Vitamin B2 0.193mg 0.486mg Parmigiano-Reggiano
Vitamin B3 1.955mg 0.114mg Black turtle bean
Vitamin B5 0.899mg 0.325mg Black turtle bean
Vitamin B6 0.286mg 0.049mg Black turtle bean
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 5.6µg 1.7µg Black turtle bean
Folate 444µg 10µg Black turtle bean
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 0.232g 13.317g Black turtle bean
Monounsaturated Fat 0.078g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.387g 0.462g Parmigiano-Reggiano
Tryptophan 0.252mg 0.24mg Black turtle bean
Threonine 0.894mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.938mg 1.2mg Parmigiano-Reggiano
Leucine 1.697mg 2.983mg Parmigiano-Reggiano
Lysine 1.459mg 2.459mg Parmigiano-Reggiano
Methionine 0.32mg 0.369mg Parmigiano-Reggiano
Phenylalanine 1.149mg 1.604mg Parmigiano-Reggiano
Valine 1.112mg 1.498mg Parmigiano-Reggiano
Histidine 0.592mg 0.752mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
39%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
135%
Black turtle bean
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.12g)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1520mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 13.085g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.6)
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.
Which food is richer in vitamins?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.