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Parmigiano-Reggiano vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between parmigiano-Reggiano and winged bean

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, selenium, and vitamin B2; however, winged bean is higher in copper and vitamin B1.
  • Winged bean covers your daily need for copper, 128% more than parmigiano-Reggiano.
  • Winged bean has less cholesterol.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Winged bean tuber, raw.

Infographic

Parmigiano-Reggiano vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +3596.7%
Contains more ZincZinc +178.4%
Contains more PhosphorusPhosphorus +1520%
Contains more SeleniumSelenium +2428.6%
Contains more PotassiumPotassium +368.8%
Contains more IronIron +122.2%
Contains more CopperCopper +482.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +525.9%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +226.2%
Contains more Vitamin B5Vitamin B5 +180.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1206.9%
Contains more Vitamin B3Vitamin B3 +1338.6%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more FolateFolate +90%
~equal in Vitamin C ~0mg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +72.4%
Contains more FatsFats +2122.2%
Contains more OtherOther +301.5%
Contains more CarbsCarbs +1951.1%
Contains more WaterWater +13.4%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +2506%
Contains more Poly. FatPolyunsaturated fat +165.5%
Contains less Sat. FatSaturated fat -98.3%

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 Winged bean
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Winged bean DV% diff.
Copper 0.238mg 1.386mg 128%
Calcium 1109mg 30mg 108%
Phosphorus 729mg 45mg 98%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 35mg 65%
Saturated fat 13.317g 0.222g 60%
Selenium 17.7µg 0.7µg 31%
Vitamin B1 0.029mg 0.379mg 29%
Fats 20g 0.9g 29%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.149mg 26%
Zinc 3.87mg 1.39mg 23%
Manganese 0.085mg 0.532mg 19%
Vitamin A 160µg 0µg 18%
Protein 20g 11.6g 17%
Monounsaturated fat 6.098g 0.234g 15%
Potassium 125mg 586mg 14%
Iron 0.9mg 2mg 14%
Vitamin B3 0.114mg 1.64mg 10%
Carbs 1.37g 28.1g 9%
Calories 265kcal 148kcal 6%
Vitamin B5 0.325mg 0.116mg 4%
Choline 20.7mg 4%
Magnesium 38mg 24mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 0.462g 0.174g 2%
Folate 10µg 19µg 2%
Vitamin B6 0.049mg 0.075mg 2%
Vitamin K 1.7µg 1%
Vitamin E 0.17mg 1%
Net carbs 1.37g 28.1g N/A
Tryptophan 0.24mg 0.252mg 0%
Threonine 1.519mg 0.451mg 0%
Isoleucine 1.2mg 0.425mg 0%
Leucine 2.983mg 0.64mg 0%
Lysine 2.459mg 0.592mg 0%
Methionine 0.369mg 0.143mg 0%
Phenylalanine 1.604mg 0.451mg 0%
Valine 1.498mg 0.599mg 0%
Histidine 0.752mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Winged bean
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
40%
Parmigiano-Reggiano
15%
Winged bean
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1494mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 13.095g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.7)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.