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  6. Parmigiano-Reggiano vs. Cranberry bean raw

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 B1,2, and phosphorus; however, cranberry bean raw is higher in folate, fiber, copper, vitamin B1, and iron.
  • Cranberry bean raw covers your daily need for 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% 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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Cranberry bean raw DV% diff.
Folate 10µg 604µg 149%
Fiber 0g 24.7g 99%
Calcium 1109mg 127mg 98%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 6mg 66%
Copper 0.238mg 0.794mg 62%
Vitamin B1 0.029mg 0.747mg 60%
Saturated fat 13.317g 0.316g 59%
Iron 0.9mg 5mg 51%
Phosphorus 729mg 372mg 51%
Potassium 125mg 1332mg 36%
Manganese 0.085mg 0.92mg 36%
Fats 20g 1.23g 29%
Cholesterol 88mg 0mg 29%
Magnesium 38mg 156mg 28%
Vitamin B2 0.486mg 0.213mg 21%
Vitamin B6 0.049mg 0.309mg 20%
Carbs 1.37g 60.05g 20%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 6.098g 0.106g 15%
Selenium 17.7µg 12.7µg 9%
Vitamin B3 0.114mg 1.455mg 8%
Vitamin B5 0.325mg 0.748mg 8%
Protein 20g 23.03g 6%
Choline 20.7mg 4%
Calories 265kcal 335kcal 4%
Vitamin D 0.4µg 0µg 2%
Zinc 3.87mg 3.63mg 2%
Vitamin D 15IU 0IU 2%
Vitamin K 1.7µg 1%
Vitamin E 0.17mg 1%
Net carbs 1.37g 35.35g N/A
Polyunsaturated fat 0.462g 0.527g 0%
Tryptophan 0.24mg 0.273mg 0%
Threonine 1.519mg 0.969mg 0%
Isoleucine 1.2mg 1.017mg 0%
Leucine 2.983mg 1.838mg 0%
Lysine 2.459mg 1.58mg 0%
Methionine 0.369mg 0.346mg 0%
Phenylalanine 1.604mg 1.245mg 0%
Valine 1.498mg 1.205mg 0%
Histidine 0.752mg 0.641mg 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
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%

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.