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  6. Provolone vs. Kidney beans raw

Provolone vs. Kidney beans raw — In-Depth Nutrition Comparison

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Important differences between provolone and kidney beans raw

  • Provolone has more calcium and vitamin B12; however, kidney beans raw has more copper, fiber, iron, folate, manganese, vitamin B1, and potassium.
  • Kidney beans raw's daily need coverage for copper is 104% more.
  • Kidney beans raw is lower in saturated fat.

The food varieties used in the comparison are Cheese, provolone and Beans, kidney, all types, mature seeds, raw.

Infographic

Provolone vs Kidney beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +428.7%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +21.9%
Contains more SeleniumSelenium +353.1%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +918.8%
Contains more IronIron +1476.9%
Contains more CopperCopper +3584.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +10110%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2684.2%
Contains more Vitamin B3Vitamin B3 +1220.5%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +443.8%
Contains more Vitamin KVitamin K +763.6%
Contains more FolateFolate +3840%
~equal in Vitamin E ~0.22mg

All nutrients comparison - raw data values

Nutrient Provolone Kidney beans raw DV% diff.
Copper 0.026mg 0.958mg 104%
Fiber 0g 24.9g 100%
Folate 10µg 394µg 96%
Iron 0.52mg 8.2mg 96%
Saturated fat 17.078g 0.12g 77%
Vitamin B12 1.46µg 0µg 61%
Calcium 756mg 143mg 61%
Manganese 0.01mg 1.021mg 44%
Vitamin B1 0.019mg 0.529mg 43%
Fats 26.62g 0.83g 40%
Sodium 876mg 24mg 37%
Potassium 138mg 1406mg 37%
Magnesium 28mg 140mg 27%
Vitamin A 236µg 0µg 26%
Vitamin B6 0.073mg 0.397mg 25%
Cholesterol 69mg 0mg 23%
Selenium 14.5µg 3.2µg 21%
Carbs 2.14g 60.01g 19%
Monounsaturated fat 7.393g 0.064g 18%
Vitamin K 2.2µg 19µg 14%
Phosphorus 496mg 407mg 13%
Vitamin B3 0.156mg 2.06mg 12%
Vitamin B2 0.321mg 0.219mg 8%
Vitamin B5 0.476mg 0.78mg 6%
Vitamin C 0mg 4.5mg 5%
Protein 25.58g 23.58g 4%
Zinc 3.23mg 2.79mg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.769g 0.457g 2%
Calories 351kcal 333kcal 1%
Net carbs 2.14g 35.11g N/A
Sugar 0.56g 2.23g N/A
Vitamin E 0.23mg 0.22mg 0%
Tryptophan 0.345mg 0.279mg 0%
Threonine 0.982mg 0.992mg 0%
Isoleucine 1.091mg 1.041mg 0%
Leucine 2.297mg 1.882mg 0%
Lysine 2.646mg 1.618mg 0%
Methionine 0.686mg 0.355mg 0%
Phenylalanine 1.287mg 1.275mg 0%
Valine 1.64mg 1.233mg 0%
Histidine 1.115mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3107.2%
Contains more WaterWater +248.5%
Contains more OtherOther +23%
Contains more CarbsCarbs +2704.2%
~equal in Protein ~23.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +11451.6%
Contains more Poly. FatPolyunsaturated fat +68.3%
Contains less Sat. FatSaturated fat -99.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.