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  6. Provolone vs. Navy bean raw

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

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Differences between provolone and navy bean raw

  • Provolone has more calcium, vitamin B1,2, phosphorus, and selenium, while navy bean raw has more copper, vitamin B1, and folate.
  • Provolone's daily need coverage for saturated fat is 85% higher.
  • The amount of cholesterol in navy bean raw is lower.
  • Provolone has a lower glycemic index. The glycemic index of provolone is 27, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Cheese, provolone and Beans, navy, mature seeds, sprouted, raw.

Infographic

Provolone vs Navy 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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +4940%
Contains more ZincZinc +262.9%
Contains more PhosphorusPhosphorus +396%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +260.7%
Contains more PotassiumPotassium +122.5%
Contains more IronIron +271.2%
Contains more CopperCopper +1269.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +3980%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1952.6%
Contains more Vitamin B3Vitamin B3 +682.1%
Contains more Vitamin B5Vitamin B5 +73.3%
Contains more Vitamin B6Vitamin B6 +161.6%
Contains more FolateFolate +1220%

All nutrients comparison - raw data values

Nutrient Provolone Navy bean raw DV% diff.
Saturated fat 17.078g 0.085g 77%
Calcium 756mg 15mg 74%
Vitamin B12 1.46µg 0µg 61%
Phosphorus 496mg 100mg 57%
Fats 26.62g 0.7g 40%
Protein 25.58g 6.15g 39%
Sodium 876mg 13mg 38%
Copper 0.026mg 0.356mg 37%
Vitamin B1 0.019mg 0.39mg 31%
Folate 10µg 132µg 31%
Vitamin A 236µg 0µg 26%
Selenium 14.5µg 0.6µg 25%
Cholesterol 69mg 0mg 23%
Zinc 3.23mg 0.89mg 21%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 7.393g 0.052g 18%
Iron 0.52mg 1.93mg 18%
Magnesium 28mg 101mg 17%
Manganese 0.01mg 0.408mg 17%
Calories 351kcal 67kcal 14%
Vitamin B6 0.073mg 0.191mg 9%
Vitamin B2 0.321mg 0.215mg 8%
Vitamin B3 0.156mg 1.22mg 7%
Vitamin B5 0.476mg 0.825mg 7%
Potassium 138mg 307mg 5%
Carbs 2.14g 13.05g 4%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.769g 0.407g 2%
Net carbs 2.14g 13.05g N/A
Sugar 0.56g N/A
Tryptophan 0.345mg 0.064mg 0%
Threonine 0.982mg 0.258mg 0%
Isoleucine 1.091mg 0.273mg 0%
Leucine 2.297mg 0.442mg 0%
Lysine 2.646mg 0.35mg 0%
Methionine 0.686mg 0.064mg 0%
Phenylalanine 1.287mg 0.31mg 0%
Valine 1.64mg 0.316mg 0%
Histidine 1.115mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +315.9%
Contains more FatsFats +3702.9%
Contains more OtherOther +395.8%
Contains more CarbsCarbs +509.8%
Contains more WaterWater +93.3%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +14117.3%
Contains more Poly. FatPolyunsaturated fat +88.9%
Contains less Sat. FatSaturated fat -99.5%

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.