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  6. Winged bean vs. Provolone

Winged bean vs. Provolone — In-Depth Nutrition Comparison

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The main differences between winged bean and provolone

  • Winged bean is richer in copper, vitamin B1, and manganese, yet provolone is richer in calcium, phosphorus, vitamin B1,2 and selenium.
  • Daily need coverage for copper for winged bean is 151% higher.
  • Winged bean contains 53 times more manganese than provolone. Winged bean contains 0.532mg of manganese, while provolone contains 0.01mg.
  • Winged bean contains less sodium.

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

Infographic

Winged bean 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.
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%
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%
Contains more PotassiumPotassium +324.6%
Contains more IronIron +284.6%
Contains more CopperCopper +5230.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +5220%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +2420%
Contains more ZincZinc +132.4%
Contains more PhosphorusPhosphorus +1002.2%
Contains more SeleniumSelenium +1971.4%

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% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more Vitamin B1Vitamin B1 +1894.7%
Contains more Vitamin B3Vitamin B3 +951.3%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +115.4%
Contains more Vitamin B5Vitamin B5 +310.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.073mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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 CarbsCarbs +1213.1%
Contains more WaterWater +40.2%
Contains more ProteinProtein +120.5%
Contains more FatsFats +2857.8%
Contains more OtherOther +135.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
68% 29% 3%
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 -98.7%
Contains more Mono. FatMonounsaturated fat +3059.4%
Contains more Poly. FatPolyunsaturated fat +342%

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