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Parmigiano-Reggiano vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between Parmigiano-Reggiano and Cranberry bean raw

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, and Phosphorus, however, Cranberry bean raw is higher in Folate, Fiber, Copper, Vitamin B1, and Iron.
  • Cranberry bean raw covers your daily need of Folate 149% more than Parmigiano-Reggiano.
  • Cranberry bean raw has less Sodium.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Beans, cranberry (roman), mature seeds, raw.

Infographic

Parmigiano-Reggiano vs Cranberry 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +773.2%
Contains more PhosphorusPhosphorus +96%
Contains more SeleniumSelenium +39.4%
Contains more MagnesiumMagnesium +310.5%
Contains more PotassiumPotassium +965.6%
Contains more IronIron +455.6%
Contains more CopperCopper +233.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +982.4%
~equal in Zinc ~3.63mg

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +30150%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2475.9%
Contains more Vitamin B3Vitamin B3 +1176.3%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B6Vitamin B6 +530.6%
Contains more FolateFolate +5940%
~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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1526%
Contains more WaterWater +308.4%
Contains more OtherOther +143.3%
Contains more ProteinProtein +15.2%
Contains more CarbsCarbs +4283.2%

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 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated Fat +5652.8%
Contains less Sat. FatSaturated Fat -97.6%
Contains more Poly. FatPolyunsaturated fat +14.1%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Cranberry bean raw Opinion
Calories 265kcal 335kcal Cranberry bean raw
Protein 20g 23.03g Cranberry bean raw
Fats 20g 1.23g Parmigiano-Reggiano
Net carbs 1.37g 35.35g Cranberry bean raw
Carbs 1.37g 60.05g Cranberry bean raw
Cholesterol 88mg 0mg Cranberry bean raw
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 156mg Cranberry bean raw
Calcium 1109mg 127mg Parmigiano-Reggiano
Potassium 125mg 1332mg Cranberry bean raw
Iron 0.9mg 5mg Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Copper 0.238mg 0.794mg Cranberry bean raw
Zinc 3.87mg 3.63mg Parmigiano-Reggiano
Phosphorus 729mg 372mg Parmigiano-Reggiano
Sodium 1529mg 6mg Cranberry bean raw
Vitamin A 605IU 2IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 0.92mg Cranberry bean raw
Selenium 17.7µg 12.7µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.747mg Cranberry bean raw
Vitamin B2 0.486mg 0.213mg Parmigiano-Reggiano
Vitamin B3 0.114mg 1.455mg Cranberry bean raw
Vitamin B5 0.325mg 0.748mg Cranberry bean raw
Vitamin B6 0.049mg 0.309mg Cranberry bean raw
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Folate 10µg 604µg Cranberry bean raw
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 13.317g 0.316g Cranberry bean raw
Monounsaturated Fat 6.098g 0.106g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.527g Cranberry bean raw
Tryptophan 0.24mg 0.273mg Cranberry bean raw
Threonine 1.519mg 0.969mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.017mg Parmigiano-Reggiano
Leucine 2.983mg 1.838mg Parmigiano-Reggiano
Lysine 2.459mg 1.58mg Parmigiano-Reggiano
Methionine 0.369mg 0.346mg Parmigiano-Reggiano
Phenylalanine 1.604mg 1.245mg Parmigiano-Reggiano
Valine 1.498mg 1.205mg Parmigiano-Reggiano
Histidine 0.752mg 0.641mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Cranberry bean raw
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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1523mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 13.001g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.8)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.