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  6. Soybean raw vs. Provolone

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 of 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.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Cheese, provolone.

Infographic

Soybean raw vs Provolone 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.
Soybean raw
Soybean raw
9
:
1
Provolone
Provolone
Contains more Iron +2919.2%
Contains more Magnesium +900%
Contains more Phosphorus +41.9%
Contains more Potassium +1202.2%
Contains less Sodium -99.8%
Contains more Zinc +51.4%
Contains more Copper +6276.9%
Contains more Manganese +25070%
Contains more Selenium +22.8%
Contains more Calcium +172.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Iron +2919.2%
Contains more Magnesium +900%
Contains more Phosphorus +41.9%
Contains more Potassium +1202.2%
Contains less Sodium -99.8%
Contains more Zinc +51.4%
Contains more Copper +6276.9%
Contains more Manganese +25070%
Contains more Selenium +22.8%
Contains more Calcium +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.
Soybean raw
Soybean raw
9
:
3
Provolone
Provolone
Contains more Vitamin E +269.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4500%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +940.4%
Contains more Vitamin B5 +66.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +3650%
Contains more Vitamin K +2036.4%
Contains more Vitamin A +3900%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Contains more Vitamin E +269.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4500%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +940.4%
Contains more Vitamin B5 +66.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +3650%
Contains more Vitamin K +2036.4%
Contains more Vitamin A +3900%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Provolone
Provolone
Contains more Protein +42.7%
Contains more Carbs +1309.3%
Contains more Fats +33.5%
Contains more Water +379.5%
Equal in Other - 4.71
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Provolone
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
Contains more Protein +42.7%
Contains more Carbs +1309.3%
Contains more Fats +33.5%
Contains more Water +379.5%
Equal in Other - 4.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Provolone
Provolone
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +1363.6%
Contains more Monounsaturated Fat +67.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +1363.6%
Contains more Monounsaturated Fat +67.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Provolone
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Provolone Opinion
Net carbs 20.86g 2.14g Soybean raw
Protein 36.49g 25.58g Soybean raw
Fats 19.94g 26.62g Provolone
Carbs 30.16g 2.14g Soybean raw
Calories 446kcal 351kcal Soybean raw
Sugar 7.33g 0.56g Provolone
Fiber 9.3g 0g Soybean raw
Calcium 277mg 756mg Provolone
Iron 15.7mg 0.52mg Soybean raw
Magnesium 280mg 28mg Soybean raw
Phosphorus 704mg 496mg Soybean raw
Potassium 1797mg 138mg Soybean raw
Sodium 2mg 876mg Soybean raw
Zinc 4.89mg 3.23mg Soybean raw
Copper 1.658mg 0.026mg Soybean raw
Manganese 2.517mg 0.01mg Soybean raw
Selenium 17.8µg 14.5µg Soybean raw
Vitamin A 22IU 880IU Provolone
Vitamin A RAE 1µg 236µg Provolone
Vitamin E 0.85mg 0.23mg Soybean raw
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.019mg Soybean raw
Vitamin B2 0.87mg 0.321mg Soybean raw
Vitamin B3 1.623mg 0.156mg Soybean raw
Vitamin B5 0.793mg 0.476mg Soybean raw
Vitamin B6 0.377mg 0.073mg Soybean raw
Folate 375µg 10µg Soybean raw
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 47µg 2.2µg Soybean raw
Tryptophan 0.591mg 0.345mg Soybean raw
Threonine 1.766mg 0.982mg Soybean raw
Isoleucine 1.971mg 1.091mg Soybean raw
Leucine 3.309mg 2.297mg Soybean raw
Lysine 2.706mg 2.646mg Soybean raw
Methionine 0.547mg 0.686mg Provolone
Phenylalanine 2.122mg 1.287mg Soybean raw
Valine 2.029mg 1.64mg Soybean raw
Histidine 1.097mg 1.115mg Provolone
Cholesterol 0mg 69mg Soybean raw
Saturated Fat 2.884g 17.078g Soybean raw
Monounsaturated Fat 4.404g 7.393g Provolone
Polyunsaturated fat 11.255g 0.769g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
33%
Provolone
Minerals Daily Need Coverage Score
244%
Soybean raw
78%
Provolone

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 874mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 14.194g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 6.77g)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $0.9)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.