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  6. Cranberry bean raw vs. Parmigiano-Reggiano

Cranberry bean raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and parmigiano-Reggiano

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, and iron; however, parmigiano-Reggiano is higher in calcium, vitamin B1,2 and phosphorus.
  • Cranberry bean raw covers your daily need for folate, 149% more than parmigiano-Reggiano.
  • Cranberry bean raw has less saturated fat.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +310.5%
Contains more PotassiumPotassium +965.6%
Contains more IronIron +455.6%
Contains more CopperCopper +233.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +982.4%
Contains more CalciumCalcium +773.2%
Contains more PhosphorusPhosphorus +96%
Contains more SeleniumSelenium +39.4%
~equal in Zinc ~3.87mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +2475.9%
Contains more Vitamin B3Vitamin B3 +1176.3%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B6Vitamin B6 +530.6%
Contains more FolateFolate +5940%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Parmigiano-Reggiano DV% diff.
Folate 604µg 10µg 149%
Fiber 24.7g 0g 99%
Calcium 127mg 1109mg 98%
Vitamin B12 0µg 2.26µg 94%
Sodium 6mg 1529mg 66%
Copper 0.794mg 0.238mg 62%
Vitamin B1 0.747mg 0.029mg 60%
Saturated fat 0.316g 13.317g 59%
Iron 5mg 0.9mg 51%
Phosphorus 372mg 729mg 51%
Potassium 1332mg 125mg 36%
Manganese 0.92mg 0.085mg 36%
Fats 1.23g 20g 29%
Cholesterol 0mg 88mg 29%
Magnesium 156mg 38mg 28%
Vitamin B2 0.213mg 0.486mg 21%
Vitamin B6 0.309mg 0.049mg 20%
Carbs 60.05g 1.37g 20%
Vitamin A 0µg 160µg 18%
Monounsaturated fat 0.106g 6.098g 15%
Selenium 12.7µg 17.7µg 9%
Vitamin B3 1.455mg 0.114mg 8%
Vitamin B5 0.748mg 0.325mg 8%
Protein 23.03g 20g 6%
Choline 20.7mg 4%
Calories 335kcal 265kcal 4%
Vitamin D 0µg 0.4µg 2%
Zinc 3.63mg 3.87mg 2%
Vitamin D 0IU 15IU 2%
Vitamin K 1.7µg 1%
Vitamin E 0.17mg 1%
Net carbs 35.35g 1.37g N/A
Polyunsaturated fat 0.527g 0.462g 0%
Tryptophan 0.273mg 0.24mg 0%
Threonine 0.969mg 1.519mg 0%
Isoleucine 1.017mg 1.2mg 0%
Leucine 1.838mg 2.983mg 0%
Lysine 1.58mg 2.459mg 0%
Methionine 0.346mg 0.369mg 0%
Phenylalanine 1.245mg 1.604mg 0%
Valine 1.205mg 1.498mg 0%
Histidine 0.641mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +15.2%
Contains more CarbsCarbs +4283.2%
Contains more FatsFats +1526%
Contains more WaterWater +308.4%
Contains more OtherOther +143.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -97.6%
Contains more Poly. FatPolyunsaturated fat +14.1%
Contains more Mono. FatMonounsaturated fat +5652.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.