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  6. Parmigiano-Reggiano vs. Black turtle bean

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

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Significant differences between parmigiano-Reggiano and black turtle bean

  • Parmigiano-Reggiano has more calcium, vitamin B1,2, and phosphorus; however, black turtle bean is richer in folate, iron, copper, vitamin B1, and fiber.
  • Black turtle bean covers your daily folate needs 109% more than parmigiano-Reggiano.
  • Black turtle bean contains less sodium.

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

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +593.1%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +65.7%
Contains more SeleniumSelenium +453.1%
Contains more MagnesiumMagnesium +321.1%
Contains more PotassiumPotassium +1100%
Contains more IronIron +866.7%
Contains more CopperCopper +320.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1076.5%

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%
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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +3003.4%
Contains more Vitamin B3Vitamin B3 +1614.9%
Contains more Vitamin B5Vitamin B5 +176.6%
Contains more Vitamin B6Vitamin B6 +483.7%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +4340%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Black turtle bean DV% diff.
Folate 10µg 444µg 109%
Iron 0.9mg 8.7mg 98%
Calcium 1109mg 160mg 95%
Vitamin B12 2.26µg 0µg 94%
Copper 0.238mg 1mg 85%
Vitamin B1 0.029mg 0.9mg 73%
Sodium 1529mg 9mg 66%
Fiber 0g 15.5g 62%
Saturated fat 13.317g 0.232g 59%
Phosphorus 729mg 440mg 41%
Manganese 0.085mg 1mg 40%
Potassium 125mg 1500mg 40%
Fats 20g 0.9g 29%
Cholesterol 88mg 0mg 29%
Magnesium 38mg 160mg 29%
Selenium 17.7µg 3.2µg 26%
Vitamin B2 0.486mg 0.193mg 23%
Carbs 1.37g 63.25g 21%
Vitamin A 160µg 0µg 18%
Vitamin B6 0.049mg 0.286mg 18%
Zinc 3.87mg 2.2mg 15%
Monounsaturated fat 6.098g 0.078g 15%
Vitamin B3 0.114mg 1.955mg 12%
Vitamin B5 0.325mg 0.899mg 11%
Choline 20.7mg 4%
Calories 265kcal 339kcal 4%
Protein 20g 21.25g 3%
Vitamin K 1.7µg 5.6µg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 0.462g 0.387g 1%
Net carbs 1.37g 47.75g N/A
Sugar 0g 2.12g N/A
Vitamin E 0.17mg 0.21mg 0%
Tryptophan 0.24mg 0.252mg 0%
Threonine 1.519mg 0.894mg 0%
Isoleucine 1.2mg 0.938mg 0%
Leucine 2.983mg 1.697mg 0%
Lysine 2.459mg 1.459mg 0%
Methionine 0.369mg 0.32mg 0%
Phenylalanine 1.604mg 1.149mg 0%
Valine 1.498mg 1.112mg 0%
Histidine 0.752mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2122.2%
Contains more WaterWater +360%
Contains more OtherOther +123.1%
Contains more CarbsCarbs +4516.8%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +7717.9%
Contains more Poly. FatPolyunsaturated fat +19.4%
Contains less Sat. FatSaturated fat -98.3%

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/175186/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.