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Mackerel vs. Provolone — In-Depth Nutrition Comparison

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Important differences between mackerel and provolone

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium; however, provolone has more calcium, phosphorus, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 731% more.
  • Mackerel has 44 times more vitamin B3 than provolone. Mackerel has 6.85mg of vitamin B3, while provolone has 0.156mg.
  • Mackerel is lower in saturated fat.
  • Provolone has a higher glycemic index than mackerel.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Cheese, provolone.

Infographic

Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +246.4%
Contains more PotassiumPotassium +190.6%
Contains more IronIron +201.9%
Contains more CopperCopper +261.5%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +255.9%
Contains more CalciumCalcium +4940%
Contains more ZincZinc +243.6%
Contains more PhosphorusPhosphorus +78.4%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 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 +736.8%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B3Vitamin B3 +4291%
Contains more Vitamin B5Vitamin B5 +108%
Contains more Vitamin B6Vitamin B6 +530.1%
Contains more Vitamin B12Vitamin B12 +1201.4%
Contains more Vitamin AVitamin A +337%
Contains more FolateFolate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 WaterWater +30.1%
Contains more FatsFats +49.5%
Contains more CarbsCarbs +∞%
~equal in Protein ~25.58g
~equal in Other ~4.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 -75.5%
Contains more Poly. FatPolyunsaturated fat +459.2%
~equal in Monounsaturated fat ~7.393g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Provolone DV% diff.
Vitamin B12 19µg 1.46µg 731%
Calcium 15mg 756mg 74%
Selenium 51.6µg 14.5µg 67%
Saturated fat 4.176g 17.078g 59%
Vitamin B3 6.85mg 0.156mg 42%
Sodium 83mg 876mg 34%
Phosphorus 278mg 496mg 31%
Vitamin B6 0.46mg 0.073mg 30%
Polyunsaturated fat 4.3g 0.769g 24%
Zinc 0.94mg 3.23mg 21%
Vitamin A 54µg 236µg 20%
Magnesium 97mg 28mg 16%
Fats 17.81g 26.62g 14%
Iron 1.57mg 0.52mg 13%
Vitamin B1 0.159mg 0.019mg 12%
Vitamin B5 0.99mg 0.476mg 10%
Copper 0.094mg 0.026mg 8%
Potassium 401mg 138mg 8%
Vitamin B2 0.412mg 0.321mg 7%
Calories 262kcal 351kcal 4%
Vitamin D 0.5µg 3%
Protein 23.85g 25.58g 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Cholesterol 75mg 69mg 2%
Vitamin K 2.2µg 2%
Folate 2µg 10µg 2%
Carbs 0g 2.14g 1%
Monounsaturated fat 7.006g 7.393g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 2.14g N/A
Sugar 0.56g N/A
Manganese 0.02mg 0.01mg 0%
Tryptophan 0.267mg 0.345mg 0%
Threonine 1.045mg 0.982mg 0%
Isoleucine 1.099mg 1.091mg 0%
Leucine 1.938mg 2.297mg 0%
Lysine 2.19mg 2.646mg 0%
Methionine 0.706mg 0.686mg 0%
Phenylalanine 0.931mg 1.287mg 0%
Valine 1.228mg 1.64mg 0%
Histidine 0.702mg 1.115mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Which food is preferable for your diet?

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

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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
217%
Mackerel
32%
Provolone
Minerals Daily Need Coverage Score
64%
Mackerel
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 6mg)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $4.5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 793mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 12.902g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.