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  6. Adzuki bean vs. Provolone

Adzuki bean vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and provolone?

  • Adzuki bean is richer in folate, copper, manganese, iron, fiber, and vitamin B1, yet provolone is richer in calcium and vitamin B12.
  • Adzuki bean's daily need coverage for folate is 153% higher.
  • Adzuki bean contains less saturated fat.

We used Beans, adzuki, mature seeds, raw and Cheese, provolone types in this comparison.

Infographic

Adzuki bean vs Provolone 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +353.6%
Contains more PotassiumPotassium +808.7%
Contains more IronIron +857.7%
Contains more CopperCopper +4107.7%
Contains more ZincZinc +56%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +17200%
Contains more CalciumCalcium +1045.5%
Contains more PhosphorusPhosphorus +30.2%
Contains more SeleniumSelenium +367.7%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +2294.7%
Contains more Vitamin B3Vitamin B3 +1585.9%
Contains more Vitamin B5Vitamin B5 +209%
Contains more Vitamin B6Vitamin B6 +380.8%
Contains more FolateFolate +6120%
Contains more Vitamin AVitamin A +23500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Provolone DV% diff.
Folate 622µg 10µg 153%
Copper 1.094mg 0.026mg 119%
Saturated fat 0.191g 17.078g 77%
Manganese 1.73mg 0.01mg 75%
Calcium 66mg 756mg 69%
Vitamin B12 0µg 1.46µg 61%
Iron 4.98mg 0.52mg 56%
Fiber 12.7g 0g 51%
Fats 0.53g 26.62g 40%
Sodium 5mg 876mg 38%
Vitamin B1 0.455mg 0.019mg 36%
Potassium 1254mg 138mg 33%
Vitamin A 1µg 236µg 26%
Magnesium 127mg 28mg 24%
Cholesterol 0mg 69mg 23%
Vitamin B6 0.351mg 0.073mg 21%
Selenium 3.1µg 14.5µg 21%
Carbs 62.9g 2.14g 20%
Vitamin B5 1.471mg 0.476mg 20%
Monounsaturated fat 0.05g 7.393g 18%
Phosphorus 381mg 496mg 16%
Zinc 5.04mg 3.23mg 16%
Vitamin B3 2.63mg 0.156mg 15%
Protein 19.87g 25.58g 11%
Vitamin B2 0.22mg 0.321mg 8%
Polyunsaturated fat 0.113g 0.769g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Calories 329kcal 351kcal 1%
Net carbs 50.2g 2.14g N/A
Sugar 0.56g N/A
Tryptophan 0.191mg 0.345mg 0%
Threonine 0.674mg 0.982mg 0%
Isoleucine 0.791mg 1.091mg 0%
Leucine 1.668mg 2.297mg 0%
Lysine 1.497mg 2.646mg 0%
Methionine 0.21mg 0.686mg 0%
Phenylalanine 1.052mg 1.287mg 0%
Valine 1.023mg 1.64mg 0%
Histidine 0.524mg 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +2839.3%
Contains more ProteinProtein +28.7%
Contains more FatsFats +4922.6%
Contains more WaterWater +204.7%
Contains more OtherOther +44.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +14686%
Contains more Poly. FatPolyunsaturated fat +580.5%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.