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  6. Navy bean raw vs. Parmigiano-Reggiano

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

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Significant differences between navy bean raw and parmigiano-Reggiano

  • Navy bean raw has more folate and vitamin B1; however, parmigiano-Reggiano is richer in calcium, vitamin B12, phosphorus, selenium, and zinc.
  • Parmigiano-Reggiano covers your daily calcium needs 109% more than navy bean raw.
  • Parmigiano-Reggiano has 13 times less vitamin B1 than navy bean raw. Navy bean raw has 0.39mg of vitamin B1, while parmigiano-Reggiano has 0.029mg.
  • Navy bean raw contains less sodium.
  • Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of parmigiano-Reggiano is 27.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +165.8%
Contains more PotassiumPotassium +145.6%
Contains more IronIron +114.4%
Contains more CopperCopper +49.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +380%
Contains more CalciumCalcium +7293.3%
Contains more ZincZinc +334.8%
Contains more PhosphorusPhosphorus +629%
Contains more SeleniumSelenium +2850%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1244.8%
Contains more Vitamin B3Vitamin B3 +970.2%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B6Vitamin B6 +289.8%
Contains more FolateFolate +1220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Parmigiano-Reggiano DV% diff.
Calcium 15mg 1109mg 109%
Vitamin B12 0µg 2.26µg 94%
Phosphorus 100mg 729mg 90%
Sodium 13mg 1529mg 66%
Saturated fat 0.085g 13.317g 60%
Selenium 0.6µg 17.7µg 31%
Folate 132µg 10µg 31%
Vitamin B1 0.39mg 0.029mg 30%
Fats 0.7g 20g 30%
Cholesterol 0mg 88mg 29%
Protein 6.15g 20g 28%
Zinc 0.89mg 3.87mg 27%
Vitamin B2 0.215mg 0.486mg 21%
Vitamin C 18.8mg 0mg 21%
Vitamin A 0µg 160µg 18%
Magnesium 101mg 38mg 15%
Monounsaturated fat 0.052g 6.098g 15%
Manganese 0.408mg 0.085mg 14%
Copper 0.356mg 0.238mg 13%
Iron 1.93mg 0.9mg 13%
Vitamin B6 0.191mg 0.049mg 11%
Vitamin B5 0.825mg 0.325mg 10%
Calories 67kcal 265kcal 10%
Vitamin B3 1.22mg 0.114mg 7%
Potassium 307mg 125mg 5%
Choline 20.7mg 4%
Carbs 13.05g 1.37g 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin E 0.17mg 1%
Vitamin K 1.7µg 1%
Net carbs 13.05g 1.37g N/A
Polyunsaturated fat 0.407g 0.462g 0%
Tryptophan 0.064mg 0.24mg 0%
Threonine 0.258mg 1.519mg 0%
Isoleucine 0.273mg 1.2mg 0%
Leucine 0.442mg 2.983mg 0%
Lysine 0.35mg 2.459mg 0%
Methionine 0.064mg 0.369mg 0%
Phenylalanine 0.31mg 1.604mg 0%
Valine 0.316mg 1.498mg 0%
Histidine 0.172mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +852.6%
Contains more WaterWater +56.4%
Contains more ProteinProtein +225.2%
Contains more FatsFats +2757.1%
Contains more OtherOther +745.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -99.4%
Contains more Mono. FatMonounsaturated fat +11626.9%
Contains more Poly. FatPolyunsaturated fat +13.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.