Soybean raw vs. Provolone — In-Depth Nutrition Comparison
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Summary of differences between soybean raw and provolone
- Soybean raw has more iron, copper, manganese, folate, vitamin B1, magnesium, and potassium; however, provolone is higher in vitamin B12 and calcium.
- Soybean raw covers your daily need for iron, 190% more than provolone.
- Soybean raw has 252 times more manganese than provolone. While soybean raw has 2.517mg of manganese, provolone has only 0.01mg.
- Soybean raw has less saturated fat.
- The glycemic index of provolone is higher.
These are the specific foods used in this comparison Soybeans, mature seeds, raw and Cheese, provolone.
Infographic
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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.
| Contains more MagnesiumMagnesium | +900% |
| Contains more PotassiumPotassium | +1202.2% |
| Contains more IronIron | +2919.2% |
| Contains more CopperCopper | +6276.9% |
| Contains more ZincZinc | +51.4% |
| Contains more PhosphorusPhosphorus | +41.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +25070% |
| Contains more SeleniumSelenium | +22.8% |
| Contains more CalciumCalcium | +172.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +269.6% |
| Contains more Vitamin B1Vitamin B1 | +4500% |
| Contains more Vitamin B2Vitamin B2 | +171% |
| Contains more Vitamin B3Vitamin B3 | +940.4% |
| Contains more Vitamin B5Vitamin B5 | +66.6% |
| Contains more Vitamin B6Vitamin B6 | +416.4% |
| Contains more Vitamin KVitamin K | +2036.4% |
| Contains more FolateFolate | +3650% |
| Contains more CholineCholine | +652.6% |
| Contains more Vitamin AVitamin A | +23500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 0.52mg | 190% |
| Copper | 1.658mg | 0.026mg | 181% |
| Manganese | 2.517mg | 0.01mg | 109% |
| Folate | 375µg | 10µg | 91% |
| Vitamin B1 | 0.874mg | 0.019mg | 71% |
| Polyunsaturated fat | 11.255g | 0.769g | 70% |
| Saturated fat | 2.884g | 17.078g | 65% |
| Vitamin B12 | 0µg | 1.46µg | 61% |
| Magnesium | 280mg | 28mg | 60% |
| Potassium | 1797mg | 138mg | 49% |
| Calcium | 277mg | 756mg | 48% |
| Vitamin B2 | 0.87mg | 0.321mg | 42% |
| Sodium | 2mg | 876mg | 38% |
| Fiber | 9.3g | 0g | 37% |
| Vitamin K | 47µg | 2.2µg | 37% |
| Phosphorus | 704mg | 496mg | 30% |
| Vitamin A | 1µg | 236µg | 26% |
| Vitamin B6 | 0.377mg | 0.073mg | 23% |
| Cholesterol | 0mg | 69mg | 23% |
| Protein | 36.49g | 25.58g | 22% |
| Choline | 115.9mg | 15.4mg | 18% |
| Zinc | 4.89mg | 3.23mg | 15% |
| Fats | 19.94g | 26.62g | 10% |
| Carbs | 30.16g | 2.14g | 9% |
| Vitamin B3 | 1.623mg | 0.156mg | 9% |
| Vitamin C | 6mg | 0mg | 7% |
| Monounsaturated fat | 4.404g | 7.393g | 7% |
| Vitamin B5 | 0.793mg | 0.476mg | 6% |
| Selenium | 17.8µg | 14.5µg | 6% |
| Calories | 446kcal | 351kcal | 5% |
| Vitamin E | 0.85mg | 0.23mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Net carbs | 20.86g | 2.14g | N/A |
| Sugar | 7.33g | 0.56g | N/A |
| Tryptophan | 0.591mg | 0.345mg | 0% |
| Threonine | 1.766mg | 0.982mg | 0% |
| Isoleucine | 1.971mg | 1.091mg | 0% |
| Leucine | 3.309mg | 2.297mg | 0% |
| Lysine | 2.706mg | 2.646mg | 0% |
| Methionine | 0.547mg | 0.686mg | 0% |
| Phenylalanine | 2.122mg | 1.287mg | 0% |
| Valine | 2.029mg | 1.64mg | 0% |
| Histidine | 1.097mg | 1.115mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
25.58 g
Fats:
26.62 g
Carbs:
2.14 g
Water:
40.95 g
Other:
4.71 g
| Contains more ProteinProtein | +42.7% |
| Contains more CarbsCarbs | +1309.3% |
| Contains more FatsFats | +33.5% |
| Contains more WaterWater | +379.5% |
~equal in
Other
~4.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
17.078 g
Monounsaturated fat:
Mono. Fat
7.393 g
Polyunsaturated fat:
Poly. Fat
0.769 g
| Contains less Sat. FatSaturated fat | -83.1% |
| Contains more Poly. FatPolyunsaturated fat | +1363.6% |
| Contains more Mono. FatMonounsaturated fat | +67.9% |