Parmesan Cheese vs. Black Beans
Nutrition comparison of Parmesan Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and black beans:
- Black bean has more thiamin and folate, however, parmesan cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Black bean is an excellent source of dietary fiber and potassium.
- Parmesan cheese has 4.1 times less carbohydrates than black bean.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and black bean has 77% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Black Beans | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | 3% | 71% |
| Fat | 59% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has 4.1 times less carbohydrates than black bean - parmesan cheese has 3.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - black bean has 6.9g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and black beans contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 493% more protein than black bean - parmesan cheese has 35.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and black bean has 99% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than parmesan cheese - black bean has 2.7mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than black bean - parmesan cheese has 207ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than black bean - parmesan cheese has 19iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Parmesan cheese and black beans contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Parmesan cheese and black beans contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and folate, however, parmesan cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both parmesan cheese and black beans contain significant amounts of niacin and Vitamin B6.
| Parmesan Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.039 MG | 0.14 MG |
| Riboflavin | 0.332 MG | 0.12 MG |
| Niacin | 0.271 MG | 0.62 MG |
| Pantothenic acid | 0.453 MG | 0.184 MG |
| Vitamin B6 | 0.091 MG | 0.055 MG |
| Folate | 7 UG | 61 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 32 times more calcium than black bean - parmesan cheese has 1184mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 132% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 235% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Parmesan Cheese | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.057 G |
| Total | 0.297 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than black bean per 100 grams.
| Parmesan Cheese | Black Beans | |
|---|---|---|
| linoleic acid | 0.272 G | 0.068 G |
| Total | 0.272 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Black Beans (Beans, black turtle, mature seeds, canned) .
Parmesan Cheese g
()
|
Daily Values (%) |
Black Beans g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or black beans contain more calories in 100 grams?Parmesan cheese is high in calories and black bean has 80% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and black bean has 91 calories.
Is parmesan cheese or black beans better for protein?
Parmesan cheese is a fantastic source of protein and it has 490% more protein than black bean - parmesan cheese has 35.8g of protein per 100 grams and black bean has 6g of protein.
Does parmesan cheese or black beans have more carbohydrates?
By weight, parmesan cheese has 4.1 times fewer carbohydrates than black bean - parmesan cheese has 3.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does parmesan cheese or black beans contain more calcium?
Parmesan cheese is a rich source of calcium and it has 32 times more calcium than black bean - parmesan cheese has 1184mg of calcium in 100 grams and black bean has 35mg of calcium.
Does parmesan cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 240% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and black bean has 308mg of potassium.