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Parmigiano-Reggiano vs. Bean — In-Depth Nutrition Comparison

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Summary of differences between Parmigiano-Reggiano and Bean

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, Phosphorus, Vitamin B2, Selenium, and Zinc, however, Bean is higher in Fiber.
  • Parmigiano-Reggiano covers your daily need of Calcium 106% more than Bean.
  • Bean has less Cholesterol.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Beans, baked, canned, no salt added.

Infographic

Parmigiano-Reggiano vs Bean 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 Calcium +2118%
Contains more Iron +210.3%
Contains more Magnesium +18.8%
Contains more Phosphorus +601%
Contains more Zinc +176.4%
Contains more Copper +15.5%
Contains more Selenium +293.3%
Contains more Potassium +136.8%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +2118%
Contains more Iron +210.3%
Contains more Magnesium +18.8%
Contains more Phosphorus +601%
Contains more Zinc +176.4%
Contains more Copper +15.5%
Contains more Selenium +293.3%
Contains more Potassium +136.8%
Contains less Sodium -99.9%

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.
:
5
Bean
Contains more Vitamin A +470.8%
Contains more Vitamin E +13.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +710%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B3 +277.2%
Contains more Vitamin B6 +165.3%
Contains more Folate +140%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +470.8%
Contains more Vitamin E +13.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +710%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B3 +277.2%
Contains more Vitamin B6 +165.3%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +316.7%
Contains more Fats +4900%
Contains more Other +369.6%
Contains more Carbs +1395.6%
Contains more Water +43.5%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +316.7%
Contains more Fats +4900%
Contains more Other +369.6%
Contains more Carbs +1395.6%
Contains more Water +43.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17322.9%
Contains more Polyunsaturated fat +168.6%
Contains less Saturated Fat -99.2%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +17322.9%
Contains more Polyunsaturated fat +168.6%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Bean Opinion
Net carbs 1.37g 14.99g Bean
Protein 20g 4.8g Parmigiano-Reggiano
Fats 20g 0.4g Parmigiano-Reggiano
Carbs 1.37g 20.49g Bean
Calories 265kcal 105kcal Parmigiano-Reggiano
Sugar 0g 7.78g Parmigiano-Reggiano
Fiber 0g 5.5g Bean
Calcium 1109mg 50mg Parmigiano-Reggiano
Iron 0.9mg 0.29mg Parmigiano-Reggiano
Magnesium 38mg 32mg Parmigiano-Reggiano
Phosphorus 729mg 104mg Parmigiano-Reggiano
Potassium 125mg 296mg Bean
Sodium 1529mg 1mg Bean
Zinc 3.87mg 1.4mg Parmigiano-Reggiano
Copper 0.238mg 0.206mg Parmigiano-Reggiano
Manganese 0.085mg Parmigiano-Reggiano
Selenium 17.7µg 4.5µg Parmigiano-Reggiano
Vitamin A 605IU 106IU Parmigiano-Reggiano
Vitamin A RAE 160µg 5µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.15mg Parmigiano-Reggiano
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.029mg 0.15mg Bean
Vitamin B2 0.486mg 0.06mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.43mg Bean
Vitamin B5 0.325mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.13mg Bean
Folate 10µg 24µg Bean
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 0.8µg Parmigiano-Reggiano
Tryptophan 0.24mg Parmigiano-Reggiano
Threonine 1.519mg Parmigiano-Reggiano
Isoleucine 1.2mg Parmigiano-Reggiano
Leucine 2.983mg Parmigiano-Reggiano
Lysine 2.459mg Parmigiano-Reggiano
Methionine 0.369mg Parmigiano-Reggiano
Phenylalanine 1.604mg Parmigiano-Reggiano
Valine 1.498mg Parmigiano-Reggiano
Histidine 0.752mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Bean
Saturated Fat 13.317g 0.103g Bean
Monounsaturated Fat 6.098g 0.035g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.172g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Parmigiano-Reggiano
11%
Bean
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
25%
Bean

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1528mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 13.214g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.7)
Which food is richer in vitamins?
?
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.