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Mango vs. Provolone — In-Depth Nutrition Comparison

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Differences between Mango and Provolone

  • Mango has more Vitamin C, while Provolone has more Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, and Vitamin B2.
  • Provolone's daily need coverage for Saturated Fat is 85% higher.
  • The amount of Saturated Fat in Mango is lower.

The food types used in this comparison are Mangos, raw and Cheese, provolone.

Infographic

Mango vs Provolone infographic
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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.
Contains more Potassium +21.7%
Contains less Sodium -99.9%
Contains more Copper +326.9%
Contains more Manganese +530%
Contains more Calcium +6772.7%
Contains more Iron +225%
Contains more Magnesium +180%
Contains more Phosphorus +3442.9%
Contains more Zinc +3488.9%
Contains more Selenium +2316.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Potassium +21.7%
Contains less Sodium -99.9%
Contains more Copper +326.9%
Contains more Manganese +530%
Contains more Calcium +6772.7%
Contains more Iron +225%
Contains more Magnesium +180%
Contains more Phosphorus +3442.9%
Contains more Zinc +3488.9%
Contains more Selenium +2316.7%

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.
Mango
8
:
Contains more Vitamin A +23%
Contains more Vitamin E +291.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B3 +328.8%
Contains more Vitamin B6 +63%
Contains more Folate +330%
Contains more Vitamin K +90.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +744.7%
Contains more Vitamin B5 +141.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +23%
Contains more Vitamin E +291.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B3 +328.8%
Contains more Vitamin B6 +63%
Contains more Folate +330%
Contains more Vitamin K +90.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +744.7%
Contains more Vitamin B5 +141.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +600%
Contains more Water +103.8%
Contains more Protein +3019.5%
Contains more Fats +6905.3%
Contains more Other +1208.3%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 Carbs +600%
Contains more Water +103.8%
Contains more Protein +3019.5%
Contains more Fats +6905.3%
Contains more Other +1208.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +5180.7%
Contains more Polyunsaturated fat +983.1%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +5180.7%
Contains more Polyunsaturated fat +983.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Provolone Opinion
Net carbs 13.38g 2.14g Mango
Protein 0.82g 25.58g Provolone
Fats 0.38g 26.62g Provolone
Carbs 14.98g 2.14g Mango
Calories 60kcal 351kcal Provolone
Fructose 4.68g Mango
Sugar 13.66g 0.56g Provolone
Fiber 1.6g 0g Mango
Calcium 11mg 756mg Provolone
Iron 0.16mg 0.52mg Provolone
Magnesium 10mg 28mg Provolone
Phosphorus 14mg 496mg Provolone
Potassium 168mg 138mg Mango
Sodium 1mg 876mg Mango
Zinc 0.09mg 3.23mg Provolone
Copper 0.111mg 0.026mg Mango
Manganese 0.063mg 0.01mg Mango
Selenium 0.6µg 14.5µg Provolone
Vitamin A 1082IU 880IU Mango
Vitamin A RAE 54µg 236µg Provolone
Vitamin E 0.9mg 0.23mg Mango
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.019mg Mango
Vitamin B2 0.038mg 0.321mg Provolone
Vitamin B3 0.669mg 0.156mg Mango
Vitamin B5 0.197mg 0.476mg Provolone
Vitamin B6 0.119mg 0.073mg Mango
Folate 43µg 10µg Mango
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 4.2µg 2.2µg Mango
Tryptophan 0.013mg 0.345mg Provolone
Threonine 0.031mg 0.982mg Provolone
Isoleucine 0.029mg 1.091mg Provolone
Leucine 0.05mg 2.297mg Provolone
Lysine 0.066mg 2.646mg Provolone
Methionine 0.008mg 0.686mg Provolone
Phenylalanine 0.027mg 1.287mg Provolone
Valine 0.042mg 1.64mg Provolone
Histidine 0.019mg 1.115mg Provolone
Cholesterol 0mg 69mg Mango
Saturated Fat 0.092g 17.078g Mango
Monounsaturated Fat 0.14g 7.393g Provolone
Polyunsaturated fat 0.071g 0.769g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
33%
Provolone
Minerals Daily Need Coverage Score
9%
Mango
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 13.1g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 875mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 16.986g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.