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Kidney beans raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Differences between Kidney beans raw and Parmigiano-Reggiano

  • Kidney beans raw has more Fiber, Folate, Iron, Copper, and Vitamin B1, while Parmigiano-Reggiano has more Calcium, Vitamin B12, and Phosphorus.
  • Kidney beans raw's daily need coverage for Fiber is 100% higher.
  • Parmigiano-Reggiano contains 39 times less Folate than Kidney beans raw. Kidney beans raw contains 394µg of Folate, while Parmigiano-Reggiano contains 10µg.
  • The amount of Sodium in Kidney beans raw is lower.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Kidney beans 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.
Contains more Iron +811.1%
Contains more Magnesium +268.4%
Contains more Potassium +1024.8%
Contains less Sodium -98.4%
Contains more Copper +302.5%
Contains more Manganese +1101.2%
Contains more Calcium +675.5%
Contains more Phosphorus +79.1%
Contains more Zinc +38.7%
Contains more Selenium +453.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +811.1%
Contains more Magnesium +268.4%
Contains more Potassium +1024.8%
Contains less Sodium -98.4%
Contains more Copper +302.5%
Contains more Manganese +1101.2%
Contains more Calcium +675.5%
Contains more Phosphorus +79.1%
Contains more Zinc +38.7%
Contains more Selenium +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 E +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1724.1%
Contains more Vitamin B3 +1707%
Contains more Vitamin B5 +140%
Contains more Vitamin B6 +710.2%
Contains more Folate +3840%
Contains more Vitamin K +1017.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +121.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin E +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1724.1%
Contains more Vitamin B3 +1707%
Contains more Vitamin B5 +140%
Contains more Vitamin B6 +710.2%
Contains more Folate +3840%
Contains more Vitamin K +1017.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +121.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.9%
Contains more Carbs +4280.3%
Contains more Fats +2309.6%
Contains more Water +330.6%
Contains more Other +109.7%
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Protein +17.9%
Contains more Carbs +4280.3%
Contains more Fats +2309.6%
Contains more Water +330.6%
Contains more Other +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +9428.1%
Equal in Polyunsaturated fat - 0.462
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +9428.1%
Equal in Polyunsaturated fat - 0.462

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Parmigiano-Reggiano
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Parmigiano-Reggiano Opinion
Net carbs 35.11g 1.37g Kidney beans raw
Protein 23.58g 20g Kidney beans raw
Fats 0.83g 20g Parmigiano-Reggiano
Carbs 60.01g 1.37g Kidney beans raw
Calories 333kcal 265kcal Kidney beans raw
Sugar 2.23g 0g Parmigiano-Reggiano
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 1109mg Parmigiano-Reggiano
Iron 8.2mg 0.9mg Kidney beans raw
Magnesium 140mg 38mg Kidney beans raw
Phosphorus 407mg 729mg Parmigiano-Reggiano
Potassium 1406mg 125mg Kidney beans raw
Sodium 24mg 1529mg Kidney beans raw
Zinc 2.79mg 3.87mg Parmigiano-Reggiano
Copper 0.958mg 0.238mg Kidney beans raw
Manganese 1.021mg 0.085mg Kidney beans raw
Selenium 3.2µg 17.7µg Parmigiano-Reggiano
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.22mg 0.17mg Kidney beans raw
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.029mg Kidney beans raw
Vitamin B2 0.219mg 0.486mg Parmigiano-Reggiano
Vitamin B3 2.06mg 0.114mg Kidney beans raw
Vitamin B5 0.78mg 0.325mg Kidney beans raw
Vitamin B6 0.397mg 0.049mg Kidney beans raw
Folate 394µg 10µg Kidney beans raw
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 19µg 1.7µg Kidney beans raw
Tryptophan 0.279mg 0.24mg Kidney beans raw
Threonine 0.992mg 1.519mg Parmigiano-Reggiano
Isoleucine 1.041mg 1.2mg Parmigiano-Reggiano
Leucine 1.882mg 2.983mg Parmigiano-Reggiano
Lysine 1.618mg 2.459mg Parmigiano-Reggiano
Methionine 0.355mg 0.369mg Parmigiano-Reggiano
Phenylalanine 1.275mg 1.604mg Parmigiano-Reggiano
Valine 1.233mg 1.498mg Parmigiano-Reggiano
Histidine 0.656mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Kidney beans raw
Saturated Fat 0.12g 13.317g Kidney beans raw
Monounsaturated Fat 0.064g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.457g 0.462g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Kidney beans raw
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
130%
Kidney beans raw
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1505mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 13.197g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
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.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.