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Parmigiano-Reggiano vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between Parmigiano-Reggiano and Black turtle bean

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, Phosphorus, Vitamin B2, Selenium, and Zinc, while Black turtle bean has more Fiber.
  • Parmigiano-Reggiano's daily need coverage for Calcium is 105% higher.
  • The amount of Cholesterol in Black turtle bean is lower.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Parmigiano-Reggiano vs Black turtle 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 +1916.4%
Contains more Phosphorus +379.6%
Contains more Zinc +409.2%
Contains more Selenium +1375%
Contains more Iron +216.7%
Contains more Magnesium +28.9%
Contains more Potassium +246.4%
Contains less Sodium -99.8%
Contains more Copper +13%
Contains more Manganese +284.7%
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 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +1916.4%
Contains more Phosphorus +379.6%
Contains more Zinc +409.2%
Contains more Selenium +1375%
Contains more Iron +216.7%
Contains more Magnesium +28.9%
Contains more Potassium +246.4%
Contains less Sodium -99.8%
Contains more Copper +13%
Contains more Manganese +284.7%

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.
:
Contains more Vitamin A +9983.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +767.9%
Contains more Vitamin B5 +25%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +675.9%
Contains more Vitamin B3 +362.3%
Contains more Vitamin B6 +57.1%
Contains more Folate +760%
Contains more Vitamin K +94.1%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +9983.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +767.9%
Contains more Vitamin B5 +25%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +675.9%
Contains more Vitamin B3 +362.3%
Contains more Vitamin B6 +57.1%
Contains more Folate +760%
Contains more Vitamin K +94.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +144.5%
Contains more Fats +5614.3%
Contains more Other +481.9%
Contains more Carbs +1677.4%
Contains more Water +29.9%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +144.5%
Contains more Fats +5614.3%
Contains more Other +481.9%
Contains more Carbs +1677.4%
Contains more Water +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +20226.7%
Contains more Polyunsaturated fat +210.1%
Contains less Saturated Fat -99.3%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +20226.7%
Contains more Polyunsaturated fat +210.1%
Contains less Saturated Fat -99.3%

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 Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Black turtle bean Opinion
Net carbs 1.37g 16.05g Black turtle bean
Protein 20g 8.18g Parmigiano-Reggiano
Fats 20g 0.35g Parmigiano-Reggiano
Carbs 1.37g 24.35g Black turtle bean
Calories 265kcal 130kcal Parmigiano-Reggiano
Sugar 0g 0.32g Parmigiano-Reggiano
Fiber 0g 8.3g Black turtle bean
Calcium 1109mg 55mg Parmigiano-Reggiano
Iron 0.9mg 2.85mg Black turtle bean
Magnesium 38mg 49mg Black turtle bean
Phosphorus 729mg 152mg Parmigiano-Reggiano
Potassium 125mg 433mg Black turtle bean
Sodium 1529mg 3mg Black turtle bean
Zinc 3.87mg 0.76mg Parmigiano-Reggiano
Copper 0.238mg 0.269mg Black turtle bean
Manganese 0.085mg 0.327mg Black turtle bean
Selenium 17.7µg 1.2µg Parmigiano-Reggiano
Vitamin A 605IU 6IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.87mg Black turtle bean
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.225mg Black turtle bean
Vitamin B2 0.486mg 0.056mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.527mg Black turtle bean
Vitamin B5 0.325mg 0.26mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.077mg Black turtle bean
Folate 10µg 86µg Black turtle bean
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 3.3µg Black turtle bean
Tryptophan 0.24mg 0.097mg Parmigiano-Reggiano
Threonine 1.519mg 0.344mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.361mg Parmigiano-Reggiano
Leucine 2.983mg 0.653mg Parmigiano-Reggiano
Lysine 2.459mg 0.562mg Parmigiano-Reggiano
Methionine 0.369mg 0.123mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.442mg Parmigiano-Reggiano
Valine 1.498mg 0.428mg Parmigiano-Reggiano
Histidine 0.752mg 0.228mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Black turtle bean
Saturated Fat 13.317g 0.089g Black turtle bean
Monounsaturated Fat 6.098g 0.03g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.149g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1526mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 13.228g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.6)
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.
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.