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  6. Parmesan vs. Bean raw

Parmesan vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between parmesan and bean raw

  • Parmesan has more calcium and vitamin B12; however, bean raw has more folate, copper, fiber, vitamin B1, iron, and manganese.
  • Daily need coverage for folate for bean raw is 130% higher.
  • Bean raw is lower in sodium.

Food types used in this article are Cheese, parmesan, grated and Beans, pinto, mature seeds, raw.

Infographic

Parmesan vs 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +654.9%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +23.3%
Contains more MagnesiumMagnesium +417.6%
Contains more PotassiumPotassium +673.9%
Contains more IronIron +934.7%
Contains more CopperCopper +2132.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1516.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2642.3%
Contains more Vitamin B3Vitamin B3 +1367.5%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +485.2%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +8650%

All nutrients comparison - raw data values

Nutrient Parmesan Bean raw DV% diff.
Folate 6µg 525µg 130%
Copper 0.04mg 0.893mg 95%
Sodium 1804mg 12mg 78%
Calcium 853mg 113mg 74%
Saturated fat 15.371g 0.235g 69%
Fiber 0g 15.5g 62%
Vitamin B12 1.4µg 0µg 58%
Iron 0.49mg 5.07mg 57%
Vitamin B1 0.026mg 0.713mg 57%
Manganese 0.071mg 1.148mg 47%
Fats 27.84g 1.23g 41%
Potassium 180mg 1393mg 36%
Magnesium 34mg 176mg 34%
Phosphorus 627mg 411mg 31%
Vitamin B6 0.081mg 0.474mg 30%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Zinc 4.2mg 2.28mg 17%
Monounsaturated fat 7.13g 0.229g 17%
Carbs 13.91g 62.55g 16%
Protein 28.42g 21.42g 14%
Starch 34.17g 14%
Selenium 34.4µg 27.9µg 12%
Vitamin B2 0.358mg 0.212mg 11%
Choline 14.1mg 66.2mg 9%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 0.08mg 1.174mg 7%
Vitamin B5 0.45mg 0.785mg 7%
Polyunsaturated fat 1.386g 0.407g 7%
Calories 420kcal 347kcal 4%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 1.7µg 5.6µg 3%
Vitamin E 0.53mg 0.21mg 2%
Protein per 100 calories 6.8g 6.2g N/A
Calories per 10 g protein 148kcal 162kcal N/A
Weight per 100 calories 24g 29g N/A
Unsaturated / Saturated Fat ratio 0.55 2.7 N/A
Net carbs 13.91g 47.05g N/A
Sugar 0.07g 2.11g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.237mg 0%
Threonine 1.075mg 0.81mg 0%
Isoleucine 1.455mg 0.871mg 0%
Leucine 2.747mg 1.558mg 0%
Lysine 2.201mg 1.356mg 0%
Methionine 0.751mg 0.259mg 0%
Phenylalanine 1.538mg 1.095mg 0%
Valine 1.865mg 0.998mg 0%
Histidine 0.806mg 0.556mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +32.7%
Contains more FatsFats +2163.4%
Contains more WaterWater +99.9%
Contains more OtherOther +106.9%
Contains more CarbsCarbs +349.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3013.5%
Contains more Poly. FatPolyunsaturated fat +240.5%
Contains less Sat. FatSaturated fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.