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  6. Almond butter vs. Provolone

Almond butter vs. Provolone — In-Depth Nutrition Comparison

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Significant differences between almond butter and provolone

  • Almond butter has more vitamin E, copper, manganese, magnesium, vitamin B2, and fiber; however, provolone is richer in vitamin B12 and calcium.
  • Almond butter covers your daily vitamin E needs 160% more than provolone.
  • Almond butter contains less saturated fat.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Cheese, provolone.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 +896.4%
Contains more PotassiumPotassium +442%
Contains more IronIron +571.2%
Contains more CopperCopper +3492.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +21210%
Contains more CalciumCalcium +117.9%
Contains more SeleniumSelenium +504.2%
~equal in Zinc ~3.23mg
~equal in Phosphorus ~496mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 EVitamin E +10426.1%
Contains more Vitamin B1Vitamin B1 +115.8%
Contains more Vitamin B2Vitamin B2 +192.5%
Contains more Vitamin B3Vitamin B3 +1922.4%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more FolateFolate +430%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almond butter Provolone DV% diff.
Vitamin E 24.21mg 0.23mg 160%
Copper 0.934mg 0.026mg 101%
Manganese 2.131mg 0.01mg 92%
Polyunsaturated fat 13.613g 0.769g 86%
Monounsaturated fat 32.445g 7.393g 63%
Vitamin B12 0µg 1.46µg 61%
Magnesium 279mg 28mg 60%
Saturated fat 4.152g 17.078g 59%
Vitamin B2 0.939mg 0.321mg 48%
Fats 55.5g 26.62g 44%
Calcium 347mg 756mg 41%
Fiber 10.3g 0g 41%
Sodium 7mg 876mg 38%
Iron 3.49mg 0.52mg 37%
Vitamin A 0µg 236µg 26%
Cholesterol 0mg 69mg 23%
Selenium 2.4µg 14.5µg 22%
Vitamin B3 3.155mg 0.156mg 19%
Potassium 748mg 138mg 18%
Calories 614kcal 351kcal 13%
Folate 53µg 10µg 11%
Protein 20.96g 25.58g 9%
Choline 52.1mg 15.4mg 7%
Carbs 18.82g 2.14g 6%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B5 0.318mg 0.476mg 3%
Vitamin B6 0.103mg 0.073mg 2%
Vitamin K 0µg 2.2µg 2%
Phosphorus 508mg 496mg 2%
Vitamin B1 0.041mg 0.019mg 2%
Zinc 3.29mg 3.23mg 1%
Net carbs 8.52g 2.14g N/A
Sugar 4.43g 0.56g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.345mg 0%
Threonine 0.555mg 0.982mg 0%
Isoleucine 0.813mg 1.091mg 0%
Leucine 1.483mg 2.297mg 0%
Lysine 0.612mg 2.646mg 0%
Methionine 0.122mg 0.686mg 0%
Phenylalanine 1.149mg 1.287mg 0%
Valine 0.937mg 1.64mg 0%
Histidine 0.55mg 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +108.5%
Contains more CarbsCarbs +779.4%
Contains more ProteinProtein +22%
Contains more WaterWater +2397%
Contains more OtherOther +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 -75.7%
Contains more Mono. FatMonounsaturated fat +338.9%
Contains more Poly. FatPolyunsaturated fat +1670.2%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.