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  6. Mixed nuts vs. Provolone

Mixed nuts vs. Provolone — In-Depth Nutrition Comparison

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Important differences between mixed nuts and provolone

  • Mixed nuts have more copper, manganese, vitamin E, magnesium, vitamin B3, and selenium; however, provolone has more calcium and vitamin B12.
  • Mixed nuts' daily need coverage for copper is 98% more.
  • Mixed nuts have 204 times more manganese than provolone. Mixed nuts have 2.04mg of manganese, while provolone has 0.01mg.
  • Mixed nuts are lower in saturated fat.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cheese, provolone.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +717.9%
Contains more PotassiumPotassium +358%
Contains more IronIron +401.9%
Contains more CopperCopper +3388.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +20300%
Contains more SeleniumSelenium +133.8%
Contains more CalciumCalcium +546.2%
~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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +894.7%
Contains more Vitamin B3Vitamin B3 +4841.7%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +382.2%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +730%
Contains more CholineCholine +237.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Mixed nuts Provolone DV% diff.
Copper 0.907mg 0.026mg 98%
Polyunsaturated fat 14.612g 0.769g 92%
Manganese 2.04mg 0.01mg 88%
Calcium 117mg 756mg 64%
Vitamin B12 0µg 1.46µg 61%
Monounsaturated fat 28.488g 7.393g 53%
Vitamin E 7.82mg 0.23mg 51%
Magnesium 229mg 28mg 48%
Vitamin B3 7.709mg 0.156mg 47%
Fats 53.95g 26.62g 42%
Saturated fat 8.711g 17.078g 38%
Sodium 5mg 876mg 38%
Selenium 33.9µg 14.5µg 35%
Fiber 7g 0g 28%
Iron 2.61mg 0.52mg 26%
Vitamin A 0µg 236µg 26%
Cholesterol 0mg 69mg 23%
Vitamin B6 0.352mg 0.073mg 21%
Folate 83µg 10µg 18%
Potassium 632mg 138mg 15%
Vitamin B1 0.189mg 0.019mg 14%
Vitamin B5 1.14mg 0.476mg 13%
Calories 607kcal 351kcal 13%
Protein 20.04g 25.58g 11%
Vitamin B2 0.196mg 0.321mg 10%
Choline 52mg 15.4mg 7%
Phosphorus 456mg 496mg 6%
Carbs 21.05g 2.14g 6%
Vitamin D 0µg 0.5µg 3%
Vitamin K 5.7µg 2.2µg 3%
Vitamin D 0IU 20IU 3%
Starch 4.2g 2%
Zinc 3.36mg 3.23mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 2.14g N/A
Sugar 4.15g 0.56g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.345mg 0%
Threonine 0.703mg 0.982mg 0%
Isoleucine 0.826mg 1.091mg 0%
Leucine 1.656mg 2.297mg 0%
Lysine 0.782mg 2.646mg 0%
Methionine 0.283mg 0.686mg 0%
Phenylalanine 1.182mg 1.287mg 0%
Valine 1.001mg 1.64mg 0%
Histidine 0.572mg 1.115mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +102.7%
Contains more CarbsCarbs +883.6%
Contains more ProteinProtein +27.6%
Contains more WaterWater +1868.8%
Contains more OtherOther +63.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 -49%
Contains more Mono. FatMonounsaturated fat +285.3%
Contains more Poly. FatPolyunsaturated fat +1800.1%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.