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  6. Parmesan vs. Cranberry bean raw

Parmesan vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between parmesan and cranberry bean raw

  • Parmesan has more calcium, vitamin B12, and selenium, while cranberry bean raw has more folate, fiber, copper, vitamin B1, and iron.
  • Cranberry bean raw's daily need coverage for folate is 150% higher.
  • The amount of sodium in cranberry bean raw is lower.

The food types used in this comparison are Cheese, parmesan, grated and Beans, cranberry (roman), mature seeds, raw.

Infographic

Parmesan vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +571.7%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +68.5%
Contains more SeleniumSelenium +170.9%
Contains more MagnesiumMagnesium +358.8%
Contains more PotassiumPotassium +640%
Contains more IronIron +920.4%
Contains more CopperCopper +1885%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1195.8%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2773.1%
Contains more Vitamin B3Vitamin B3 +1718.8%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more FolateFolate +9966.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmesan Cranberry bean raw DV% diff.
Folate 6µg 604µg 150%
Fiber 0g 24.7g 99%
Copper 0.04mg 0.794mg 84%
Sodium 1804mg 6mg 78%
Calcium 853mg 127mg 73%
Saturated fat 15.371g 0.316g 68%
Vitamin B1 0.026mg 0.747mg 60%
Vitamin B12 1.4µg 0µg 58%
Iron 0.49mg 5mg 56%
Fats 27.84g 1.23g 41%
Selenium 34.4µg 12.7µg 39%
Manganese 0.071mg 0.92mg 37%
Phosphorus 627mg 372mg 36%
Potassium 180mg 1332mg 34%
Cholesterol 86mg 0mg 29%
Magnesium 34mg 156mg 29%
Vitamin A 262µg 0µg 29%
Vitamin B6 0.081mg 0.309mg 18%
Monounsaturated fat 7.13g 0.106g 18%
Carbs 13.91g 60.05g 15%
Protein 28.42g 23.03g 11%
Vitamin B2 0.358mg 0.213mg 11%
Vitamin B3 0.08mg 1.455mg 9%
Vitamin B5 0.45mg 0.748mg 6%
Polyunsaturated fat 1.386g 0.527g 6%
Zinc 4.2mg 3.63mg 5%
Calories 420kcal 335kcal 4%
Vitamin E 0.53mg 4%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 14.1mg 3%
Vitamin K 1.7µg 1%
Protein per 100 calories 6.8g 6.9g N/A
Calories per 10 g protein 148kcal 145kcal N/A
Weight per 100 calories 24g 30g N/A
Unsaturated / Saturated Fat ratio 0.55 2 N/A
Net carbs 13.91g 35.35g N/A
Sugar 0.07g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.273mg 0%
Threonine 1.075mg 0.969mg 0%
Isoleucine 1.455mg 1.017mg 0%
Leucine 2.747mg 1.838mg 0%
Lysine 2.201mg 1.58mg 0%
Methionine 0.751mg 0.346mg 0%
Phenylalanine 1.538mg 1.245mg 0%
Valine 1.865mg 1.205mg 0%
Histidine 0.806mg 0.641mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +2163.4%
Contains more WaterWater +82.8%
Contains more OtherOther +117.6%
Contains more CarbsCarbs +331.7%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +6626.4%
Contains more Poly. FatPolyunsaturated fat +163%
Contains less Sat. FatSaturated fat -97.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.