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Cranberry bean raw vs. Parmesan — In-Depth Nutrition Comparison

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Differences between cranberry bean raw and parmesan

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, and iron, while parmesan has more calcium, vitamin B12, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 150% higher.
  • The amount of saturated fat in cranberry bean raw is lower.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Cheese, parmesan, grated.

Infographic

Cranberry 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 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +358.8%
Contains more PotassiumPotassium +640%
Contains more IronIron +920.4%
Contains more CopperCopper +1885%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1195.8%
Contains more CalciumCalcium +571.7%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +68.5%
Contains more SeleniumSelenium +170.9%

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin B1Vitamin B1 +2773.1%
Contains more Vitamin B3Vitamin B3 +1718.8%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more FolateFolate +9966.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Parmesan DV% diff.
Folate 604µg 6µg 150%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.04mg 84%
Sodium 6mg 1804mg 78%
Calcium 127mg 853mg 73%
Saturated fat 0.316g 15.371g 68%
Vitamin B1 0.747mg 0.026mg 60%
Vitamin B12 0µg 1.4µg 58%
Iron 5mg 0.49mg 56%
Fats 1.23g 27.84g 41%
Selenium 12.7µg 34.4µg 39%
Manganese 0.92mg 0.071mg 37%
Phosphorus 372mg 627mg 36%
Potassium 1332mg 180mg 34%
Magnesium 156mg 34mg 29%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Monounsaturated fat 0.106g 7.13g 18%
Vitamin B6 0.309mg 0.081mg 18%
Carbs 60.05g 13.91g 15%
Vitamin B2 0.213mg 0.358mg 11%
Protein 23.03g 28.42g 11%
Vitamin B3 1.455mg 0.08mg 9%
Polyunsaturated fat 0.527g 1.386g 6%
Vitamin B5 0.748mg 0.45mg 6%
Zinc 3.63mg 4.2mg 5%
Calories 335kcal 420kcal 4%
Vitamin E 0.53mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 14.1mg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 1.7µg 1%
Net carbs 35.35g 13.91g N/A
Sugar 0.07g N/A
Trans fat 0g 0.876g N/A
Tryptophan 0.273mg 0.383mg 0%
Threonine 0.969mg 1.075mg 0%
Isoleucine 1.017mg 1.455mg 0%
Leucine 1.838mg 2.747mg 0%
Lysine 1.58mg 2.201mg 0%
Methionine 0.346mg 0.751mg 0%
Phenylalanine 1.245mg 1.538mg 0%
Valine 1.205mg 1.865mg 0%
Histidine 0.641mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +331.7%
Contains more ProteinProtein +23.4%
Contains more FatsFats +2163.4%
Contains more WaterWater +82.8%
Contains more OtherOther +117.6%

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
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 -97.9%
Contains more Mono. FatMonounsaturated fat +6626.4%
Contains more Poly. FatPolyunsaturated fat +163%

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. 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.