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  6. Provolone vs. Winged bean

Provolone vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between provolone and winged bean

  • Provolone is richer in calcium, phosphorus, vitamin B1,2, and selenium, yet winged bean is richer in copper, vitamin B1, and manganese.
  • Daily need coverage for copper for winged bean is 151% higher.
  • Winged bean contains less cholesterol.

Food types used in this article are Cheese, provolone and Winged bean tuber, raw.

Infographic

Provolone vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +2420%
Contains more ZincZinc +132.4%
Contains more PhosphorusPhosphorus +1002.2%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +324.6%
Contains more IronIron +284.6%
Contains more CopperCopper +5230.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +5220%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +115.4%
Contains more Vitamin B5Vitamin B5 +310.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1894.7%
Contains more Vitamin B3Vitamin B3 +951.3%
Contains more FolateFolate +90%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

Nutrient Provolone Winged bean DV% diff.
Copper 0.026mg 1.386mg 151%
Saturated fat 17.078g 0.222g 77%
Calcium 756mg 30mg 73%
Phosphorus 496mg 45mg 64%
Vitamin B12 1.46µg 0µg 61%
Fats 26.62g 0.9g 40%
Sodium 876mg 35mg 37%
Vitamin B1 0.019mg 0.379mg 30%
Protein 25.58g 11.6g 28%
Vitamin A 236µg 0µg 26%
Selenium 14.5µg 0.7µg 25%
Manganese 0.01mg 0.532mg 23%
Cholesterol 69mg 0mg 23%
Iron 0.52mg 2mg 19%
Monounsaturated fat 7.393g 0.234g 18%
Zinc 3.23mg 1.39mg 17%
Vitamin B2 0.321mg 0.149mg 13%
Potassium 138mg 586mg 13%
Calories 351kcal 148kcal 10%
Carbs 2.14g 28.1g 9%
Vitamin B3 0.156mg 1.64mg 9%
Vitamin B5 0.476mg 0.116mg 7%
Polyunsaturated fat 0.769g 0.174g 4%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 2%
Folate 10µg 19µg 2%
Vitamin E 0.23mg 2%
Magnesium 28mg 24mg 1%
Net carbs 2.14g 28.1g N/A
Sugar 0.56g N/A
Vitamin B6 0.073mg 0.075mg 0%
Tryptophan 0.345mg 0.252mg 0%
Threonine 0.982mg 0.451mg 0%
Isoleucine 1.091mg 0.425mg 0%
Leucine 2.297mg 0.64mg 0%
Lysine 2.646mg 0.592mg 0%
Methionine 0.686mg 0.143mg 0%
Phenylalanine 1.287mg 0.451mg 0%
Valine 1.64mg 0.599mg 0%
Histidine 1.115mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +120.5%
Contains more FatsFats +2857.8%
Contains more OtherOther +135.5%
Contains more CarbsCarbs +1213.1%
Contains more WaterWater +40.2%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3059.4%
Contains more Poly. FatPolyunsaturated fat +342%
Contains less Sat. FatSaturated fat -98.7%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.