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  6. Parmigiano-Reggiano vs. Beans

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

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Summary of differences between parmigiano-Reggiano and beans

  • Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, vitamin B2, selenium, and zinc; however, beans are higher in fiber.
  • Parmigiano-Reggiano covers your daily need for calcium, 106% more than beans.
  • Beans have 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 Beans 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +2118%
Contains more IronIron +210.3%
Contains more CopperCopper +15.5%
Contains more ZincZinc +176.4%
Contains more PhosphorusPhosphorus +601%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +293.3%
Contains more PotassiumPotassium +136.8%
Contains less SodiumSodium -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.
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%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +112.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more Vitamin B3Vitamin B3 +277.2%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more FolateFolate +140%
Contains more CholineCholine +48.8%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Beans DV% diff.
Calcium 1109mg 50mg 106%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 104mg 89%
Sodium 1529mg 1mg 66%
Saturated fat 13.317g 0.103g 60%
Vitamin B2 0.486mg 0.06mg 33%
Fats 20g 0.4g 30%
Protein 20g 4.8g 30%
Cholesterol 88mg 0mg 29%
Selenium 17.7µg 4.5µg 24%
Zinc 3.87mg 1.4mg 22%
Fiber 0g 5.5g 22%
Vitamin A 160µg 5µg 17%
Monounsaturated fat 6.098g 0.035g 15%
Vitamin B1 0.029mg 0.15mg 10%
Calories 265kcal 105kcal 8%
Iron 0.9mg 0.29mg 8%
Vitamin B5 0.325mg 7%
Carbs 1.37g 20.49g 6%
Vitamin B6 0.049mg 0.13mg 6%
Potassium 125mg 296mg 5%
Copper 0.238mg 0.206mg 4%
Folate 10µg 24µg 4%
Manganese 0.085mg 4%
Vitamin C 0mg 3.1mg 3%
Choline 20.7mg 30.8mg 2%
Vitamin B3 0.114mg 0.43mg 2%
Vitamin D 0.4µg 0µg 2%
Polyunsaturated fat 0.462g 0.172g 2%
Vitamin D 15IU 0IU 2%
Magnesium 38mg 32mg 1%
Vitamin K 1.7µg 0.8µg 1%
Net carbs 1.37g 14.99g N/A
Sugar 0g 7.78g N/A
Vitamin E 0.17mg 0.15mg 0%
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Beans
Beans
2
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 ProteinProtein +316.7%
Contains more FatsFats +4900%
Contains more OtherOther +369.6%
Contains more CarbsCarbs +1395.6%
Contains more WaterWater +43.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +17322.9%
Contains more Poly. FatPolyunsaturated fat +168.6%
Contains less Sat. FatSaturated fat -99.2%

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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. Beans - 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.