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

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Differences between Parmigiano-Reggiano and Kidney beans raw

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, and Phosphorus, while Kidney beans raw has more Fiber, Folate, Iron, Copper, and Vitamin B1.
  • Kidney beans raw's daily need coverage for Fiber is 100% higher.
  • The amount of Saturated Fat in Kidney beans raw is lower.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Beans, kidney, all types, mature seeds, raw.

Infographic

Parmigiano-Reggiano vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +675.5%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +79.1%
Contains more SeleniumSelenium +453.1%
Contains more MagnesiumMagnesium +268.4%
Contains more PotassiumPotassium +1024.8%
Contains more IronIron +811.1%
Contains more CopperCopper +302.5%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1101.2%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +1724.1%
Contains more Vitamin B3Vitamin B3 +1707%
Contains more Vitamin B5Vitamin B5 +140%
Contains more Vitamin B6Vitamin B6 +710.2%
Contains more Vitamin KVitamin K +1017.6%
Contains more FolateFolate +3840%

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2309.6%
Contains more WaterWater +330.6%
Contains more OtherOther +109.7%
Contains more ProteinProtein +17.9%
Contains more CarbsCarbs +4280.3%

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated Fat +9428.1%
Contains less Sat. FatSaturated Fat -99.1%
~equal in Polyunsaturated fat ~0.457g

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 raw
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 Kidney beans raw Opinion
Calories 265kcal 333kcal Kidney beans raw
Protein 20g 23.58g Kidney beans raw
Fats 20g 0.83g Parmigiano-Reggiano
Vitamin C 0mg 4.5mg Kidney beans raw
Net carbs 1.37g 35.11g Kidney beans raw
Carbs 1.37g 60.01g Kidney beans raw
Cholesterol 88mg 0mg Kidney beans raw
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 140mg Kidney beans raw
Calcium 1109mg 143mg Parmigiano-Reggiano
Potassium 125mg 1406mg Kidney beans raw
Iron 0.9mg 8.2mg Kidney beans raw
Sugar 0g 2.23g Parmigiano-Reggiano
Fiber 0g 24.9g Kidney beans raw
Copper 0.238mg 0.958mg Kidney beans raw
Zinc 3.87mg 2.79mg Parmigiano-Reggiano
Phosphorus 729mg 407mg Parmigiano-Reggiano
Sodium 1529mg 24mg Kidney beans raw
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.22mg Kidney beans raw
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 1.021mg Kidney beans raw
Selenium 17.7µg 3.2µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.529mg Kidney beans raw
Vitamin B2 0.486mg 0.219mg Parmigiano-Reggiano
Vitamin B3 0.114mg 2.06mg Kidney beans raw
Vitamin B5 0.325mg 0.78mg Kidney beans raw
Vitamin B6 0.049mg 0.397mg Kidney beans raw
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 19µg Kidney beans raw
Folate 10µg 394µg Kidney beans raw
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 13.317g 0.12g Kidney beans raw
Monounsaturated Fat 6.098g 0.064g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.457g Parmigiano-Reggiano
Tryptophan 0.24mg 0.279mg Kidney beans raw
Threonine 1.519mg 0.992mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.041mg Parmigiano-Reggiano
Leucine 2.983mg 1.882mg Parmigiano-Reggiano
Lysine 2.459mg 1.618mg Parmigiano-Reggiano
Methionine 0.369mg 0.355mg Parmigiano-Reggiano
Phenylalanine 1.604mg 1.275mg Parmigiano-Reggiano
Valine 1.498mg 1.233mg Parmigiano-Reggiano
Histidine 0.752mg 0.656mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Kidney beans 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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 2.23g)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1505mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 13.197g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.