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  6. Parmigiano-Reggiano vs. Yardlong bean (Asparagus bean) raw

Parmigiano-Reggiano vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between parmigiano-Reggiano and yardlong bean (Asparagus bean) raw

  • Yardlong bean (Asparagus bean) raw has less calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and copper than parmigiano-Reggiano.
  • Parmigiano-Reggiano covers your daily need for calcium, 106% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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

Infographic

Parmigiano-Reggiano vs Yardlong bean (Asparagus bean) raw infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +2118%
Contains more IronIron +91.5%
Contains more CopperCopper +395.8%
Contains more ZincZinc +945.9%
Contains more PhosphorusPhosphorus +1135.6%
Contains more SeleniumSelenium +1080%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +92%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +141.2%

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% 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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +272.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B5Vitamin B5 +490.9%
Contains more Vitamin B6Vitamin B6 +104.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +269%
Contains more Vitamin B3Vitamin B3 +259.6%
Contains more FolateFolate +520%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Yardlong bean (Asparagus bean) raw DV% diff.
Calcium 1109mg 50mg 106%
Phosphorus 729mg 59mg 96%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 4mg 66%
Saturated fat 13.317g 0.105g 60%
Protein 20g 2.8g 34%
Zinc 3.87mg 0.37mg 32%
Fats 20g 0.4g 30%
Cholesterol 88mg 0mg 29%
Selenium 17.7µg 1.5µg 29%
Vitamin B2 0.486mg 0.11mg 29%
Vitamin C 0mg 18.8mg 21%
Copper 0.238mg 0.048mg 21%
Monounsaturated fat 6.098g 0.036g 15%
Vitamin A 160µg 43µg 13%
Folate 10µg 62µg 13%
Calories 265kcal 47kcal 11%
Vitamin B1 0.029mg 0.107mg 7%
Iron 0.9mg 0.47mg 5%
Manganese 0.085mg 0.205mg 5%
Vitamin B5 0.325mg 0.055mg 5%
Choline 20.7mg 4%
Potassium 125mg 240mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 0.462g 0.169g 2%
Carbs 1.37g 8.35g 2%
Vitamin B6 0.049mg 0.024mg 2%
Vitamin B3 0.114mg 0.41mg 2%
Vitamin K 1.7µg 1%
Magnesium 38mg 44mg 1%
Vitamin E 0.17mg 1%
Net carbs 1.37g 8.35g N/A
Tryptophan 0.24mg 0.032mg 0%
Threonine 1.519mg 0.104mg 0%
Isoleucine 1.2mg 0.15mg 0%
Leucine 2.983mg 0.2mg 0%
Lysine 2.459mg 0.184mg 0%
Methionine 0.369mg 0.04mg 0%
Phenylalanine 1.604mg 0.154mg 0%
Valine 1.498mg 0.162mg 0%
Histidine 0.752mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +614.3%
Contains more FatsFats +4900%
Contains more OtherOther +1238.3%
Contains more CarbsCarbs +509.5%
Contains more WaterWater +73.6%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +16838.9%
Contains more Poly. FatPolyunsaturated fat +173.4%
Contains less Sat. FatSaturated fat -99.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.