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.
Detailed nutritional comparison of parmesan cheese and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Parmesan Cheese src
Image of Black Beans src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Parmesan Cheese or Black Beans .

Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Black Beans (Beans, black turtle, mature seeds, canned) .

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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.