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  6. Kidney beans raw vs. Parmesan

Kidney beans raw vs. Parmesan — In-Depth Nutrition Comparison

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How are kidney beans raw and parmesan different?

  • Kidney beans raw is higher in copper, fiber, folate, iron, and vitamin B1; however, parmesan is richer in calcium, vitamin B12, and selenium.
  • Daily need coverage for copper for kidney beans raw is 102% higher.
  • Kidney beans raw has less sodium.

Beans, kidney, all types, mature seeds, raw and Cheese, parmesan, grated are the varieties used in this article.

Infographic

Kidney beans raw vs Parmesan 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +311.8%
Contains more PotassiumPotassium +681.1%
Contains more IronIron +1573.5%
Contains more CopperCopper +2295%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1338%
Contains more CalciumCalcium +496.5%
Contains more ZincZinc +50.5%
Contains more PhosphorusPhosphorus +54.1%
Contains more SeleniumSelenium +975%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1934.6%
Contains more Vitamin B3Vitamin B3 +2475%
Contains more Vitamin B5Vitamin B5 +73.3%
Contains more Vitamin B6Vitamin B6 +390.1%
Contains more Vitamin KVitamin K +1017.6%
Contains more FolateFolate +6466.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Parmesan DV% diff.
Copper 0.958mg 0.04mg 102%
Fiber 24.9g 0g 100%
Folate 394µg 6µg 97%
Iron 8.2mg 0.49mg 96%
Sodium 24mg 1804mg 77%
Calcium 143mg 853mg 71%
Saturated fat 0.12g 15.371g 69%
Vitamin B12 0µg 1.4µg 58%
Selenium 3.2µg 34.4µg 57%
Fats 0.83g 27.84g 42%
Vitamin B1 0.529mg 0.026mg 42%
Manganese 1.021mg 0.071mg 41%
Potassium 1406mg 180mg 36%
Phosphorus 407mg 627mg 31%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Magnesium 140mg 34mg 25%
Vitamin B6 0.397mg 0.081mg 24%
Monounsaturated fat 0.064g 7.13g 18%
Carbs 60.01g 13.91g 15%
Vitamin K 19µg 1.7µg 14%
Zinc 2.79mg 4.2mg 13%
Vitamin B3 2.06mg 0.08mg 12%
Vitamin B2 0.219mg 0.358mg 11%
Protein 23.58g 28.42g 10%
Vitamin B5 0.78mg 0.45mg 7%
Polyunsaturated fat 0.457g 1.386g 6%
Vitamin C 4.5mg 0mg 5%
Calories 333kcal 420kcal 4%
Vitamin D 0µg 0.5µg 3%
Choline 14.1mg 3%
Vitamin D 0IU 21IU 3%
Vitamin E 0.22mg 0.53mg 2%
Net carbs 35.11g 13.91g N/A
Sugar 2.23g 0.07g N/A
Trans fat 0g 0.876g N/A
Tryptophan 0.279mg 0.383mg 0%
Threonine 0.992mg 1.075mg 0%
Isoleucine 1.041mg 1.455mg 0%
Leucine 1.882mg 2.747mg 0%
Lysine 1.618mg 2.201mg 0%
Methionine 0.355mg 0.751mg 0%
Phenylalanine 1.275mg 1.538mg 0%
Valine 1.233mg 1.865mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +331.4%
Contains more ProteinProtein +20.5%
Contains more FatsFats +3254.2%
Contains more WaterWater +92.8%
Contains more OtherOther +87.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -99.2%
Contains more Mono. FatMonounsaturated fat +11040.6%
Contains more Poly. FatPolyunsaturated fat +203.3%

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. 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.