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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 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

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% 0% 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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Parmigiano-Reggiano 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%

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%

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.