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Parmigiano-Reggiano vs. Kidney beans — In-Depth Nutrition Comparison

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Important differences between Parmigiano-Reggiano and Kidney beans

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, Phosphorus, Vitamin B2, Selenium, and Zinc, however, Kidney beans has more Folate.
  • Parmigiano-Reggiano's daily need coverage for Calcium is 107% more.
  • Kidney beans is lower in Cholesterol.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Parmigiano-Reggiano vs Kidney beans 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 +3068.6%
Contains more Phosphorus +428.3%
Contains more Zinc +287%
Contains more Copper +10.2%
Contains more Selenium +1509.1%
Contains more Iron +146.7%
Contains more Magnesium +10.5%
Contains more Potassium +224%
Contains less Sodium -99.9%
Contains more Manganese +405.9%
Equal in Copper - 0.216
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 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +3068.6%
Contains more Phosphorus +428.3%
Contains more Zinc +287%
Contains more Copper +10.2%
Contains more Selenium +1509.1%
Contains more Iron +146.7%
Contains more Magnesium +10.5%
Contains more Potassium +224%
Contains less Sodium -99.9%
Contains more Manganese +405.9%
Equal in Copper - 0.216

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 +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +737.9%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +451.7%
Contains more Vitamin B3 +407%
Contains more Vitamin B6 +144.9%
Contains more Folate +1200%
Contains more Vitamin K +394.1%
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 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +737.9%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +451.7%
Contains more Vitamin B3 +407%
Contains more Vitamin B6 +144.9%
Contains more Folate +1200%
Contains more Vitamin K +394.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +130.7%
Contains more Fats +3900%
Contains more Other +636.7%
Contains more Carbs +1564.2%
Contains more Water +32.3%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +130.7%
Contains more Fats +3900%
Contains more Other +636.7%
Contains more Carbs +1564.2%
Contains more Water +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +15535.9%
Contains more Polyunsaturated fat +66.2%
Contains less Saturated Fat -99.5%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +15535.9%
Contains more Polyunsaturated fat +66.2%
Contains less Saturated Fat -99.5%

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 Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Kidney beans Opinion
Net carbs 1.37g 16.4g Kidney beans
Protein 20g 8.67g Parmigiano-Reggiano
Fats 20g 0.5g Parmigiano-Reggiano
Carbs 1.37g 22.8g Kidney beans
Calories 265kcal 127kcal Parmigiano-Reggiano
Sugar 0g 0.32g Parmigiano-Reggiano
Fiber 0g 6.4g Kidney beans
Calcium 1109mg 35mg Parmigiano-Reggiano
Iron 0.9mg 2.22mg Kidney beans
Magnesium 38mg 42mg Kidney beans
Phosphorus 729mg 138mg Parmigiano-Reggiano
Potassium 125mg 405mg Kidney beans
Sodium 1529mg 1mg Kidney beans
Zinc 3.87mg 1mg Parmigiano-Reggiano
Copper 0.238mg 0.216mg Parmigiano-Reggiano
Manganese 0.085mg 0.43mg Kidney beans
Selenium 17.7µg 1.1µg Parmigiano-Reggiano
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.03mg Parmigiano-Reggiano
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.029mg 0.16mg Kidney beans
Vitamin B2 0.486mg 0.058mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.578mg Kidney beans
Vitamin B5 0.325mg 0.22mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.12mg Kidney beans
Folate 10µg 130µg Kidney beans
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 8.4µg Kidney beans
Tryptophan 0.24mg 0.104mg Parmigiano-Reggiano
Threonine 1.519mg 0.319mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.41mg Parmigiano-Reggiano
Leucine 2.983mg 0.736mg Parmigiano-Reggiano
Lysine 2.459mg 0.607mg Parmigiano-Reggiano
Methionine 0.369mg 0.113mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.511mg Parmigiano-Reggiano
Valine 1.498mg 0.5mg Parmigiano-Reggiano
Histidine 0.752mg 0.238mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Kidney beans
Saturated Fat 13.317g 0.073g Kidney beans
Monounsaturated Fat 6.098g 0.039g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.278g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1528mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 13.244g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $2)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.