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  6. Provolone vs. Yardlong bean (Asparagus bean) raw

Provolone vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between provolone and yardlong bean (Asparagus bean) raw

  • Provolone is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2, yet yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for saturated fat for provolone is 85% higher.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Provolone has a lower glycemic index than yardlong bean (Asparagus bean) raw.

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

Infographic

Provolone vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +1412%
Contains more ZincZinc +773%
Contains more PhosphorusPhosphorus +740.7%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +73.9%
Contains more CopperCopper +84.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1950%
~equal in Iron ~0.47mg

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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +448.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B5Vitamin B5 +765.5%
Contains more Vitamin B6Vitamin B6 +204.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +463.2%
Contains more Vitamin B3Vitamin B3 +162.8%
Contains more FolateFolate +520%

All nutrients comparison - raw data values

Nutrient Provolone Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 17.078g 0.105g 77%
Calcium 756mg 50mg 71%
Phosphorus 496mg 59mg 62%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 2.8g 46%
Fats 26.62g 0.4g 40%
Sodium 876mg 4mg 38%
Zinc 3.23mg 0.37mg 26%
Selenium 14.5µg 1.5µg 24%
Cholesterol 69mg 0mg 23%
Vitamin C 0mg 18.8mg 21%
Vitamin A 236µg 43µg 21%
Monounsaturated fat 7.393g 0.036g 18%
Vitamin B2 0.321mg 0.11mg 16%
Calories 351kcal 47kcal 15%
Folate 10µg 62µg 13%
Manganese 0.01mg 0.205mg 8%
Vitamin B5 0.476mg 0.055mg 8%
Vitamin B1 0.019mg 0.107mg 7%
Polyunsaturated fat 0.769g 0.169g 4%
Magnesium 28mg 44mg 4%
Vitamin B6 0.073mg 0.024mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Potassium 138mg 240mg 3%
Choline 15.4mg 3%
Carbs 2.14g 8.35g 2%
Copper 0.026mg 0.048mg 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.156mg 0.41mg 2%
Vitamin E 0.23mg 2%
Iron 0.52mg 0.47mg 1%
Net carbs 2.14g 8.35g N/A
Sugar 0.56g N/A
Tryptophan 0.345mg 0.032mg 0%
Threonine 0.982mg 0.104mg 0%
Isoleucine 1.091mg 0.15mg 0%
Leucine 2.297mg 0.2mg 0%
Lysine 2.646mg 0.184mg 0%
Methionine 0.686mg 0.04mg 0%
Phenylalanine 1.287mg 0.154mg 0%
Valine 1.64mg 0.162mg 0%
Histidine 1.115mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +813.6%
Contains more FatsFats +6555%
Contains more OtherOther +685%
Contains more CarbsCarbs +290.2%
Contains more WaterWater +114.5%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +20436.1%
Contains more Poly. FatPolyunsaturated fat +355%
Contains less Sat. FatSaturated fat -99.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.