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Margarine vs. Provolone — In-Depth Nutrition Comparison

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Important differences between margarine and provolone

  • Margarine has more vitamin K, vitamin E, and vitamin A; however, provolone has more calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Margarine's daily need coverage for vitamin K is 76% more.
  • Margarine has 39 times more vitamin E than provolone. Margarine has 9mg of vitamin E, while provolone has 0.23mg.
  • Margarine is lower in sodium.
  • Provolone has a higher glycemic index than margarine.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Cheese, provolone.

Infographic

Margarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +25100%
Contains more PotassiumPotassium +666.7%
Contains more IronIron +766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +9820%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +247%
Contains more Vitamin EVitamin E +3813%
Contains more Vitamin KVitamin K +4127.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +767.6%
Contains more Vitamin B3Vitamin B3 +578.3%
Contains more Vitamin B6Vitamin B6 +711.1%
Contains more Vitamin B12Vitamin B12 +1360%
Contains more FolateFolate +900%
Contains more CholineCholine +24.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +203.2%
Contains more ProteinProtein +15887.5%
Contains more CarbsCarbs +205.7%
Contains more WaterWater +147.9%
Contains more OtherOther +146.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 -11.1%
Contains more Mono. FatMonounsaturated fat +425.9%
Contains more Poly. FatPolyunsaturated fat +3060.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Provolone DV% diff.
Polyunsaturated fat 24.302g 0.769g 157%
Fats 80.71g 26.62g 83%
Monounsaturated fat 38.877g 7.393g 79%
Vitamin K 93µg 2.2µg 76%
Calcium 3mg 756mg 75%
Phosphorus 5mg 496mg 70%
Vitamin A 819µg 236µg 65%
Vitamin E 9mg 0.23mg 58%
Vitamin B12 0.1µg 1.46µg 57%
Protein 0.16g 25.58g 51%
Sodium 2mg 876mg 38%
Zinc 0mg 3.23mg 29%
Selenium 0µg 14.5µg 26%
Cholesterol 0mg 69mg 23%
Vitamin B2 0.037mg 0.321mg 22%
Calories 717kcal 351kcal 18%
Vitamin B5 0.476mg 10%
Saturated fat 15.189g 17.078g 9%
Iron 0.06mg 0.52mg 6%
Magnesium 3mg 28mg 6%
Vitamin B6 0.009mg 0.073mg 5%
Potassium 18mg 138mg 4%
Copper 0mg 0.026mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Folate 1µg 10µg 2%
Choline 12.4mg 15.4mg 1%
Vitamin B3 0.023mg 0.156mg 1%
Vitamin B1 0.01mg 0.019mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 0.7g 2.14g 0%
Net carbs 0.7g 2.14g N/A
Sugar 0g 0.56g N/A
Manganese 0.01mg 0%
Trans fat 14.89g N/A
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine 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
55%
Margarine
32%
Provolone
Minerals Daily Need Coverage Score
1%
Margarine
78%
Provolone

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Margarine
Margarine is lower in Saturated fat (difference - 1.889g)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 27)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $2)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.