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  6. Cranberry bean raw vs. Provolone

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

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The main differences between cranberry bean raw and provolone

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, and manganese, yet provolone is richer in calcium and vitamin B12.
  • Daily need coverage for folate for cranberry bean raw is 149% higher.
  • Cranberry bean raw contains less saturated fat.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Cheese, provolone.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +457.1%
Contains more PotassiumPotassium +865.2%
Contains more IronIron +861.5%
Contains more CopperCopper +2953.8%
Contains more ZincZinc +12.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +9100%
Contains more CalciumCalcium +495.3%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +14.2%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +3831.6%
Contains more Vitamin B3Vitamin B3 +832.7%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +323.3%
Contains more FolateFolate +5940%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Provolone DV% diff.
Folate 604µg 10µg 149%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.026mg 85%
Saturated fat 0.316g 17.078g 76%
Calcium 127mg 756mg 63%
Vitamin B1 0.747mg 0.019mg 61%
Vitamin B12 0µg 1.46µg 61%
Iron 5mg 0.52mg 56%
Manganese 0.92mg 0.01mg 40%
Fats 1.23g 26.62g 39%
Sodium 6mg 876mg 38%
Potassium 1332mg 138mg 35%
Magnesium 156mg 28mg 30%
Vitamin A 0µg 236µg 26%
Cholesterol 0mg 69mg 23%
Carbs 60.05g 2.14g 19%
Vitamin B6 0.309mg 0.073mg 18%
Phosphorus 372mg 496mg 18%
Monounsaturated fat 0.106g 7.393g 18%
Vitamin B3 1.455mg 0.156mg 8%
Vitamin B2 0.213mg 0.321mg 8%
Vitamin B5 0.748mg 0.476mg 5%
Protein 23.03g 25.58g 5%
Zinc 3.63mg 3.23mg 4%
Selenium 12.7µg 14.5µg 3%
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%
Polyunsaturated fat 0.527g 0.769g 2%
Calories 335kcal 351kcal 1%
Net carbs 35.35g 2.14g N/A
Sugar 0.56g N/A
Tryptophan 0.273mg 0.345mg 0%
Threonine 0.969mg 0.982mg 0%
Isoleucine 1.017mg 1.091mg 0%
Leucine 1.838mg 2.297mg 0%
Lysine 1.58mg 2.646mg 0%
Methionine 0.346mg 0.686mg 0%
Phenylalanine 1.245mg 1.287mg 0%
Valine 1.205mg 1.64mg 0%
Histidine 0.641mg 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +2706.1%
Contains more ProteinProtein +11.1%
Contains more FatsFats +2064.2%
Contains more WaterWater +230.5%
Contains more OtherOther +42.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -98.1%
Contains more Mono. FatMonounsaturated fat +6874.5%
Contains more Poly. FatPolyunsaturated fat +45.9%

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