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  6. Parmesan vs. Black turtle bean

Parmesan vs. Black turtle bean — In-Depth Nutrition Comparison

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How are parmesan and black turtle bean different?

  • Parmesan is richer in calcium, vitamin B12, and selenium, while black turtle bean is higher in folate, copper, iron, vitamin B1, and fiber.
  • Black turtle bean covers your daily need for folate, 110% more than parmesan.
  • Black turtle bean is lower in sodium.

Cheese, parmesan, grated and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Parmesan vs Black turtle 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 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +433.1%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +42.5%
Contains more SeleniumSelenium +975%
Contains more MagnesiumMagnesium +370.6%
Contains more PotassiumPotassium +733.3%
Contains more IronIron +1675.5%
Contains more CopperCopper +2400%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1308.5%

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3361.5%
Contains more Vitamin B3Vitamin B3 +2343.8%
Contains more Vitamin B5Vitamin B5 +99.8%
Contains more Vitamin B6Vitamin B6 +253.1%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +7300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmesan Black turtle bean DV% diff.
Folate 6µg 444µg 110%
Copper 0.04mg 1mg 107%
Iron 0.49mg 8.7mg 103%
Sodium 1804mg 9mg 78%
Vitamin B1 0.026mg 0.9mg 73%
Calcium 853mg 160mg 69%
Saturated fat 15.371g 0.232g 69%
Fiber 0g 15.5g 62%
Vitamin B12 1.4µg 0µg 58%
Selenium 34.4µg 3.2µg 57%
Fats 27.84g 0.9g 41%
Manganese 0.071mg 1mg 40%
Potassium 180mg 1500mg 39%
Magnesium 34mg 160mg 30%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Phosphorus 627mg 440mg 27%
Monounsaturated fat 7.13g 0.078g 18%
Zinc 4.2mg 2.2mg 18%
Carbs 13.91g 63.25g 16%
Vitamin B6 0.081mg 0.286mg 16%
Protein 28.42g 21.25g 14%
Vitamin B2 0.358mg 0.193mg 13%
Vitamin B3 0.08mg 1.955mg 12%
Vitamin B5 0.45mg 0.899mg 9%
Polyunsaturated fat 1.386g 0.387g 7%
Calories 420kcal 339kcal 4%
Vitamin D 0.5µg 0µg 3%
Vitamin K 1.7µg 5.6µg 3%
Choline 14.1mg 3%
Vitamin D 21IU 0IU 3%
Vitamin E 0.53mg 0.21mg 2%
Net carbs 13.91g 47.75g N/A
Sugar 0.07g 2.12g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.252mg 0%
Threonine 1.075mg 0.894mg 0%
Isoleucine 1.455mg 0.938mg 0%
Leucine 2.747mg 1.697mg 0%
Lysine 2.201mg 1.459mg 0%
Methionine 0.751mg 0.32mg 0%
Phenylalanine 1.538mg 1.149mg 0%
Valine 1.865mg 1.112mg 0%
Histidine 0.806mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +33.7%
Contains more FatsFats +2993.3%
Contains more WaterWater +105.9%
Contains more OtherOther +99.4%
Contains more CarbsCarbs +354.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +9041%
Contains more Poly. FatPolyunsaturated fat +258.1%
Contains less Sat. FatSaturated fat -98.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.