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  6. Parmigiano-Reggiano vs. Bean raw

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

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What are the main differences between Parmigiano-Reggiano and Bean raw?

  • Parmigiano-Reggiano is richer in Calcium, and Vitamin B12, yet Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, Iron, and Manganese.
  • Bean raw's daily need coverage for Folate is 129% higher.
  • Bean raw contains less Sodium.

We used Cheese, parmesan, dry grated, reduced fat and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Parmigiano-Reggiano vs Bean raw 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.
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
7
Bean raw
Bean raw
Contains more Calcium +881.4%
Contains more Phosphorus +77.4%
Contains more Zinc +69.7%
Contains more Iron +463.3%
Contains more Magnesium +363.2%
Contains more Potassium +1014.4%
Contains less Sodium -99.2%
Contains more Copper +275.2%
Contains more Manganese +1250.6%
Contains more Selenium +57.6%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +881.4%
Contains more Phosphorus +77.4%
Contains more Zinc +69.7%
Contains more Iron +463.3%
Contains more Magnesium +363.2%
Contains more Potassium +1014.4%
Contains less Sodium -99.2%
Contains more Copper +275.2%
Contains more Manganese +1250.6%
Contains more Selenium +57.6%

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
8
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2358.6%
Contains more Vitamin B3 +929.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +867.3%
Contains more Folate +5150%
Contains more Vitamin K +229.4%
Parmigiano-Reggiano
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%
Bean raw
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% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2358.6%
Contains more Vitamin B3 +929.8%
Contains more Vitamin B5 +141.5%
Contains more Vitamin B6 +867.3%
Contains more Folate +5150%
Contains more Vitamin K +229.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
2
Bean raw
Bean raw
Contains more Fats +1526%
Contains more Water +346.6%
Contains more Other +131.4%
Contains more Carbs +4465.7%
Equal in Protein - 21.42
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +1526%
Contains more Water +346.6%
Contains more Other +131.4%
Contains more Carbs +4465.7%
Equal in Protein - 21.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +2562.9%
Contains more Polyunsaturated fat +13.5%
Contains less Saturated Fat -98.2%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +2562.9%
Contains more Polyunsaturated fat +13.5%
Contains less Saturated Fat -98.2%

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 raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Bean raw Opinion
Net carbs 1.37g 47.05g Bean raw
Protein 20g 21.42g Bean raw
Fats 20g 1.23g Parmigiano-Reggiano
Carbs 1.37g 62.55g Bean raw
Calories 265kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Parmigiano-Reggiano
Fiber 0g 15.5g Bean raw
Calcium 1109mg 113mg Parmigiano-Reggiano
Iron 0.9mg 5.07mg Bean raw
Magnesium 38mg 176mg Bean raw
Phosphorus 729mg 411mg Parmigiano-Reggiano
Potassium 125mg 1393mg Bean raw
Sodium 1529mg 12mg Bean raw
Zinc 3.87mg 2.28mg Parmigiano-Reggiano
Copper 0.238mg 0.893mg Bean raw
Manganese 0.085mg 1.148mg Bean raw
Selenium 17.7µg 27.9µg Bean raw
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.21mg Bean raw
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.029mg 0.713mg Bean raw
Vitamin B2 0.486mg 0.212mg Parmigiano-Reggiano
Vitamin B3 0.114mg 1.174mg Bean raw
Vitamin B5 0.325mg 0.785mg Bean raw
Vitamin B6 0.049mg 0.474mg Bean raw
Folate 10µg 525µg Bean raw
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 5.6µg Bean raw
Tryptophan 0.24mg 0.237mg Parmigiano-Reggiano
Threonine 1.519mg 0.81mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.871mg Parmigiano-Reggiano
Leucine 2.983mg 1.558mg Parmigiano-Reggiano
Lysine 2.459mg 1.356mg Parmigiano-Reggiano
Methionine 0.369mg 0.259mg Parmigiano-Reggiano
Phenylalanine 1.604mg 1.095mg Parmigiano-Reggiano
Valine 1.498mg 0.998mg Parmigiano-Reggiano
Histidine 0.752mg 0.556mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Bean raw
Saturated Fat 13.317g 0.235g Bean raw
Monounsaturated Fat 6.098g 0.229g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.407g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Bean raw
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
42%
Parmigiano-Reggiano
70%
Bean raw
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1517mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 13.082g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.7)
Which food is richer in vitamins?
Bean raw
Bean 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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.