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Nectarine vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between nectarine and provolone?

  • Nectarine has less calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A than provolone.
  • Provolone's daily need coverage for saturated fat is 85% higher.
  • Nectarine contains less saturated fat.
  • Provolone has a lower glycemic index than nectarine.

We used Nectarines, raw and Cheese, provolone types in this comparison.

Infographic

Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 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 more PotassiumPotassium +45.7%
Contains more CopperCopper +230.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +440%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +12500%
Contains more IronIron +85.7%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +1807.7%
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 +234.8%
Contains more Vitamin B1Vitamin B1 +78.9%
Contains more Vitamin B3Vitamin B3 +621.2%
Contains more Vitamin AVitamin A +1288.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1088.9%
Contains more Vitamin B5Vitamin B5 +157.3%
Contains more Vitamin B6Vitamin B6 +192%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +148.4%
~equal in Vitamin K ~2.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 CarbsCarbs +393%
Contains more WaterWater +113.9%
Contains more ProteinProtein +2313.2%
Contains more FatsFats +8218.8%
Contains more OtherOther +881.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.9%
Contains more Mono. FatMonounsaturated fat +8301.1%
Contains more Poly. FatPolyunsaturated fat +580.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Provolone DV% diff.
Saturated fat 0.025g 17.078g 78%
Calcium 6mg 756mg 75%
Phosphorus 26mg 496mg 67%
Vitamin B12 0µg 1.46µg 61%
Protein 1.06g 25.58g 49%
Fats 0.32g 26.62g 40%
Sodium 0mg 876mg 38%
Zinc 0.17mg 3.23mg 28%
Selenium 0µg 14.5µg 26%
Vitamin A 17µg 236µg 24%
Cholesterol 0mg 69mg 23%
Vitamin B2 0.027mg 0.321mg 23%
Monounsaturated fat 0.088g 7.393g 18%
Calories 44kcal 351kcal 15%
Fiber 1.7g 0g 7%
Copper 0.086mg 0.026mg 7%
Vitamin C 5.4mg 0mg 6%
Vitamin B3 1.125mg 0.156mg 6%
Vitamin B5 0.185mg 0.476mg 6%
Magnesium 9mg 28mg 5%
Vitamin B6 0.025mg 0.073mg 4%
Polyunsaturated fat 0.113g 0.769g 4%
Vitamin E 0.77mg 0.23mg 4%
Iron 0.28mg 0.52mg 3%
Vitamin D 0µg 0.5µg 3%
Carbs 10.55g 2.14g 3%
Vitamin D 0IU 20IU 3%
Choline 6.2mg 15.4mg 2%
Fructose 1.37g 2%
Manganese 0.054mg 0.01mg 2%
Potassium 201mg 138mg 2%
Vitamin B1 0.034mg 0.019mg 1%
Folate 5µg 10µg 1%
Net carbs 8.85g 2.14g N/A
Sugar 7.89g 0.56g N/A
Starch 0.07g 0%
Vitamin K 2.2µg 2.2µg 0%
Tryptophan 0.005mg 0.345mg 0%
Threonine 0.009mg 0.982mg 0%
Isoleucine 0.009mg 1.091mg 0%
Leucine 0.014mg 2.297mg 0%
Lysine 0.016mg 2.646mg 0%
Methionine 0.006mg 0.686mg 0%
Phenylalanine 0.021mg 1.287mg 0%
Valine 0.013mg 1.64mg 0%
Histidine 0.008mg 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
8%
Nectarine
32%
Provolone
Minerals Daily Need Coverage Score
9%
Nectarine
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 16)
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?
Nectarine
Nectarine is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 876mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 17.053g)
Which food is cheaper?
Nectarine
Nectarine 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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.