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

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

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

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

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

Infographic

Yardlong bean (Asparagus bean) 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.
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%
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 MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +73.9%
Contains more CopperCopper +84.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1950%
Contains more CalciumCalcium +1412%
Contains more IronIron +10.6%
Contains more ZincZinc +773%
Contains more PhosphorusPhosphorus +740.7%
Contains more SeleniumSelenium +866.7%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +463.2%
Contains more Vitamin B3Vitamin B3 +162.8%
Contains more FolateFolate +520%
Contains more Vitamin AVitamin A +448.8%
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 +∞%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +290.2%
Contains more WaterWater +114.5%
Contains more ProteinProtein +813.6%
Contains more FatsFats +6555%
Contains more OtherOther +685%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 -99.4%
Contains more Mono. FatMonounsaturated fat +20436.1%
Contains more Poly. FatPolyunsaturated fat +355%

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