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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.
Contains more Calcium +773.2%
Contains more Phosphorus +96%
Contains more Selenium +39.4%
Contains more Iron +455.6%
Contains more Magnesium +310.5%
Contains more Potassium +965.6%
Contains less Sodium -99.6%
Contains more Copper +233.6%
Contains more Manganese +982.4%
Equal in Zinc - 3.63
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 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +773.2%
Contains more Phosphorus +96%
Contains more Selenium +39.4%
Contains more Iron +455.6%
Contains more Magnesium +310.5%
Contains more Potassium +965.6%
Contains less Sodium -99.6%
Contains more Copper +233.6%
Contains more Manganese +982.4%
Equal in Zinc - 3.63

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 +30150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2475.9%
Contains more Vitamin B3 +1176.3%
Contains more Vitamin B5 +130.2%
Contains more Vitamin B6 +530.6%
Contains more Folate +5940%
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% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +30150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2475.9%
Contains more Vitamin B3 +1176.3%
Contains more Vitamin B5 +130.2%
Contains more Vitamin B6 +530.6%
Contains more Folate +5940%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1526%
Contains more Water +308.4%
Contains more Other +143.3%
Contains more Protein +15.2%
Contains more Carbs +4283.2%
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 Fats +1526%
Contains more Water +308.4%
Contains more Other +143.3%
Contains more Protein +15.2%
Contains more Carbs +4283.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5652.8%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +14.1%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +5652.8%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 1.37g 35.35g Cranberry bean raw
Protein 20g 23.03g Cranberry bean raw
Fats 20g 1.23g Parmigiano-Reggiano
Carbs 1.37g 60.05g Cranberry bean raw
Calories 265kcal 335kcal Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 1109mg 127mg Parmigiano-Reggiano
Iron 0.9mg 5mg Cranberry bean raw
Magnesium 38mg 156mg Cranberry bean raw
Phosphorus 729mg 372mg Parmigiano-Reggiano
Potassium 125mg 1332mg Cranberry bean raw
Sodium 1529mg 6mg Cranberry bean raw
Zinc 3.87mg 3.63mg Parmigiano-Reggiano
Copper 0.238mg 0.794mg Cranberry bean raw
Manganese 0.085mg 0.92mg Cranberry bean raw
Selenium 17.7µg 12.7µg Parmigiano-Reggiano
Vitamin A 605IU 2IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg Parmigiano-Reggiano
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg 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
Folate 10µg 604µg Cranberry bean raw
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
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
Cholesterol 88mg 0mg Cranberry bean raw
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Cranberry 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
69%
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 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 Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 88mg)
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.