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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 B12, 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% 36% 3.4% 12% 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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +3458.8%
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

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%

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 Cholesterol ok
Lower in Sodium 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
Calories 265kcal 339kcal Black turtle bean
Protein 20g 21.25g Black turtle bean
Fats 20g 0.9g Parmigiano-Reggiano
Net carbs 1.37g 47.75g Black turtle bean
Carbs 1.37g 63.25g Black turtle bean
Cholesterol 88mg 0mg Black turtle bean
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 160mg Black turtle bean
Calcium 1109mg 160mg Parmigiano-Reggiano
Potassium 125mg 1500mg Black turtle bean
Iron 0.9mg 8.7mg Black turtle bean
Sugar 0g 2.12g Parmigiano-Reggiano
Fiber 0g 15.5g Black turtle bean
Copper 0.238mg 1mg Black turtle bean
Zinc 3.87mg 2.2mg Parmigiano-Reggiano
Phosphorus 729mg 440mg Parmigiano-Reggiano
Sodium 1529mg 9mg Black turtle bean
Vitamin A 605IU 17IU Parmigiano-Reggiano
Vitamin A 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.21mg Black turtle bean
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 1mg Black turtle bean
Selenium 17.7µg 3.2µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.9mg Black turtle bean
Vitamin B2 0.486mg 0.193mg Parmigiano-Reggiano
Vitamin B3 0.114mg 1.955mg Black turtle bean
Vitamin B5 0.325mg 0.899mg Black turtle bean
Vitamin B6 0.049mg 0.286mg Black turtle bean
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 5.6µg Black turtle bean
Folate 10µg 444µg Black turtle bean
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 13.317g 0.232g Black turtle bean
Monounsaturated Fat 6.098g 0.078g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.387g Parmigiano-Reggiano
Tryptophan 0.24mg 0.252mg Black turtle bean
Threonine 1.519mg 0.894mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.938mg Parmigiano-Reggiano
Leucine 2.983mg 1.697mg Parmigiano-Reggiano
Lysine 2.459mg 1.459mg Parmigiano-Reggiano
Methionine 0.369mg 0.32mg Parmigiano-Reggiano
Phenylalanine 1.604mg 1.149mg Parmigiano-Reggiano
Valine 1.498mg 1.112mg Parmigiano-Reggiano
Histidine 0.752mg 0.592mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Parmigiano-Reggiano
60%
Black turtle bean
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.12g)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1520mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 13.085g)
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/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.