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  6. Provolone vs. Cranberry bean raw

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

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The main differences between Provolone and Cranberry bean raw

  • Provolone is richer in Calcium, and Vitamin B12, yet Cranberry bean raw is richer in Folate, Fiber, Copper, Vitamin B1, Iron, and Manganese.
  • Daily need coverage for Folate from Cranberry bean raw is 149% higher.
  • Cranberry bean raw contains less Sodium.

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

Infographic

Provolone 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.
Provolone
Provolone
3
:
7
Cranberry bean raw
Cranberry bean raw
Contains more Calcium +495.3%
Contains more Phosphorus +33.3%
Contains more Selenium +14.2%
Contains more Iron +861.5%
Contains more Magnesium +457.1%
Contains more Potassium +865.2%
Contains less Sodium -99.3%
Contains more Zinc +12.4%
Contains more Copper +2953.8%
Contains more Manganese +9100%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +495.3%
Contains more Phosphorus +33.3%
Contains more Selenium +14.2%
Contains more Iron +861.5%
Contains more Magnesium +457.1%
Contains more Potassium +865.2%
Contains less Sodium -99.3%
Contains more Zinc +12.4%
Contains more Copper +2953.8%
Contains more Manganese +9100%

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.
Provolone
Provolone
6
:
5
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +43900%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3831.6%
Contains more Vitamin B3 +832.7%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +323.3%
Contains more Folate +5940%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +43900%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3831.6%
Contains more Vitamin B3 +832.7%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +323.3%
Contains more Folate +5940%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
4
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Protein +11.1%
Contains more Fats +2064.2%
Contains more Water +230.5%
Contains more Other +42.7%
Contains more Carbs +2706.1%
Equal in Protein - 23.03
Provolone
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
Cranberry bean raw
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 Protein +11.1%
Contains more Fats +2064.2%
Contains more Water +230.5%
Contains more Other +42.7%
Contains more Carbs +2706.1%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +6874.5%
Contains more Polyunsaturated fat +45.9%
Contains less Saturated Fat -98.1%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +6874.5%
Contains more Polyunsaturated fat +45.9%
Contains less Saturated Fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Cranberry bean raw
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Cranberry bean raw Opinion
Net carbs 2.14g 35.35g Cranberry bean raw
Protein 25.58g 23.03g Provolone
Fats 26.62g 1.23g Provolone
Carbs 2.14g 60.05g Cranberry bean raw
Calories 351kcal 335kcal Provolone
Sugar 0.56g Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 756mg 127mg Provolone
Iron 0.52mg 5mg Cranberry bean raw
Magnesium 28mg 156mg Cranberry bean raw
Phosphorus 496mg 372mg Provolone
Potassium 138mg 1332mg Cranberry bean raw
Sodium 876mg 6mg Cranberry bean raw
Zinc 3.23mg 3.63mg Cranberry bean raw
Copper 0.026mg 0.794mg Cranberry bean raw
Manganese 0.01mg 0.92mg Cranberry bean raw
Selenium 14.5µg 12.7µg Provolone
Vitamin A 880IU 2IU Provolone
Vitamin A RAE 236µg 0µg Provolone
Vitamin E 0.23mg Provolone
Vitamin D 20IU 0IU Provolone
Vitamin D 0.5µg 0µg Provolone
Vitamin B1 0.019mg 0.747mg Cranberry bean raw
Vitamin B2 0.321mg 0.213mg Provolone
Vitamin B3 0.156mg 1.455mg Cranberry bean raw
Vitamin B5 0.476mg 0.748mg Cranberry bean raw
Vitamin B6 0.073mg 0.309mg Cranberry bean raw
Folate 10µg 604µg Cranberry bean raw
Vitamin B12 1.46µg 0µg Provolone
Vitamin K 2.2µg Provolone
Tryptophan 0.345mg 0.273mg Provolone
Threonine 0.982mg 0.969mg Provolone
Isoleucine 1.091mg 1.017mg Provolone
Leucine 2.297mg 1.838mg Provolone
Lysine 2.646mg 1.58mg Provolone
Methionine 0.686mg 0.346mg Provolone
Phenylalanine 1.287mg 1.245mg Provolone
Valine 1.64mg 1.205mg Provolone
Histidine 1.115mg 0.641mg Provolone
Cholesterol 69mg 0mg Cranberry bean raw
Saturated Fat 17.078g 0.316g Cranberry bean raw
Monounsaturated Fat 7.393g 0.106g Provolone
Polyunsaturated fat 0.769g 0.527g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Provolone
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
78%
Provolone
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 870mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 16.762g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.