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  6. Parmigiano-Reggiano vs. Navy bean raw

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

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Significant differences between parmigiano-Reggiano and navy bean raw

  • Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, selenium, and zinc; however, navy bean raw is richer in folate and vitamin B1.
  • Parmigiano-Reggiano covers your daily calcium needs 109% more than navy bean raw.
  • Navy bean raw contains less cholesterol.
  • Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of parmigiano-Reggiano is 27.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Parmigiano-Reggiano vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +7293.3%
Contains more ZincZinc +334.8%
Contains more PhosphorusPhosphorus +629%
Contains more SeleniumSelenium +2850%
Contains more MagnesiumMagnesium +165.8%
Contains more PotassiumPotassium +145.6%
Contains more IronIron +114.4%
Contains more CopperCopper +49.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +380%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1244.8%
Contains more Vitamin B3Vitamin B3 +970.2%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B6Vitamin B6 +289.8%
Contains more FolateFolate +1220%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Navy bean raw DV% diff.
Calcium 1109mg 15mg 109%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 100mg 90%
Sodium 1529mg 13mg 66%
Saturated fat 13.317g 0.085g 60%
Selenium 17.7µg 0.6µg 31%
Folate 10µg 132µg 31%
Vitamin B1 0.029mg 0.39mg 30%
Fats 20g 0.7g 30%
Cholesterol 88mg 0mg 29%
Protein 20g 6.15g 28%
Zinc 3.87mg 0.89mg 27%
Vitamin B2 0.486mg 0.215mg 21%
Vitamin C 0mg 18.8mg 21%
Vitamin A 160µg 0µg 18%
Magnesium 38mg 101mg 15%
Monounsaturated fat 6.098g 0.052g 15%
Manganese 0.085mg 0.408mg 14%
Copper 0.238mg 0.356mg 13%
Iron 0.9mg 1.93mg 13%
Vitamin B6 0.049mg 0.191mg 11%
Vitamin B5 0.325mg 0.825mg 10%
Calories 265kcal 67kcal 10%
Vitamin B3 0.114mg 1.22mg 7%
Potassium 125mg 307mg 5%
Choline 20.7mg 4%
Carbs 1.37g 13.05g 4%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin E 0.17mg 1%
Vitamin K 1.7µg 1%
Net carbs 1.37g 13.05g N/A
Polyunsaturated fat 0.462g 0.407g 0%
Tryptophan 0.24mg 0.064mg 0%
Threonine 1.519mg 0.258mg 0%
Isoleucine 1.2mg 0.273mg 0%
Leucine 2.983mg 0.442mg 0%
Lysine 2.459mg 0.35mg 0%
Methionine 0.369mg 0.064mg 0%
Phenylalanine 1.604mg 0.31mg 0%
Valine 1.498mg 0.316mg 0%
Histidine 0.752mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +225.2%
Contains more FatsFats +2757.1%
Contains more OtherOther +745.3%
Contains more CarbsCarbs +852.6%
Contains more WaterWater +56.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +11626.9%
Contains more Poly. FatPolyunsaturated fat +13.5%
Contains less Sat. FatSaturated fat -99.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.