Brazil nut vs. Provolone — In-Depth Nutrition Comparison
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Summary of differences between brazil nut and provolone
- Brazil nut has more selenium, copper, magnesium, manganese, vitamin B1, vitamin E, and phosphorus; however, provolone is higher in vitamin B12 and calcium.
- Brazil nut covers your daily need for selenium, 3459% more than provolone.
- Brazil nut has 122 times more manganese than provolone. While brazil nut has 1.223mg of manganese, provolone has only 0.01mg.
- Brazil nut has less sodium.
- The glycemic index of provolone is higher.
These are the specific foods used in this comparison Nuts, brazilnuts, dried, unblanched and Cheese, 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 MagnesiumMagnesium | +1242.9% |
| Contains more PotassiumPotassium | +377.5% |
| Contains more IronIron | +367.3% |
| Contains more CopperCopper | +6603.8% |
| Contains more ZincZinc | +25.7% |
| Contains more PhosphorusPhosphorus | +46.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +12130% |
| Contains more SeleniumSelenium | +13120.7% |
| Contains more CalciumCalcium | +372.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2356.5% |
| Contains more Vitamin B1Vitamin B1 | +3147.4% |
| Contains more Vitamin B3Vitamin B3 | +89.1% |
| Contains more Vitamin B6Vitamin B6 | +38.4% |
| Contains more FolateFolate | +120% |
| Contains more CholineCholine | +87% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +817.1% |
| Contains more Vitamin B5Vitamin B5 | +158.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 14.5µg | 3459% |
| Copper | 1.743mg | 0.026mg | 191% |
| Polyunsaturated fat | 24.399g | 0.769g | 158% |
| Magnesium | 376mg | 28mg | 83% |
| Fats | 67.1g | 26.62g | 62% |
| Vitamin B12 | 0µg | 1.46µg | 61% |
| Calcium | 160mg | 756mg | 60% |
| Manganese | 1.223mg | 0.01mg | 53% |
| Vitamin B1 | 0.617mg | 0.019mg | 50% |
| Monounsaturated fat | 23.879g | 7.393g | 41% |
| Sodium | 3mg | 876mg | 38% |
| Vitamin E | 5.65mg | 0.23mg | 36% |
| Phosphorus | 725mg | 496mg | 33% |
| Fiber | 7.5g | 0g | 30% |
| Vitamin A | 0µg | 236µg | 26% |
| Iron | 2.43mg | 0.52mg | 24% |
| Protein | 14.32g | 25.58g | 23% |
| Cholesterol | 0mg | 69mg | 23% |
| Vitamin B2 | 0.035mg | 0.321mg | 22% |
| Calories | 659kcal | 351kcal | 15% |
| Potassium | 659mg | 138mg | 15% |
| Zinc | 4.06mg | 3.23mg | 8% |
| Vitamin B5 | 0.184mg | 0.476mg | 6% |
| Saturated fat | 16.134g | 17.078g | 4% |
| Vitamin D | 0IU | 20IU | 3% |
| Carbs | 11.74g | 2.14g | 3% |
| Folate | 22µg | 10µg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B6 | 0.101mg | 0.073mg | 2% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Choline | 28.8mg | 15.4mg | 2% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Vitamin B3 | 0.295mg | 0.156mg | 1% |
| Net carbs | 4.24g | 2.14g | N/A |
| Sugar | 2.33g | 0.56g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.135mg | 0.345mg | 0% |
| Threonine | 0.365mg | 0.982mg | 0% |
| Isoleucine | 0.518mg | 1.091mg | 0% |
| Leucine | 1.19mg | 2.297mg | 0% |
| Lysine | 0.49mg | 2.646mg | 0% |
| Methionine | 1.124mg | 0.686mg | 0% |
| Phenylalanine | 0.639mg | 1.287mg | 0% |
| Valine | 0.76mg | 1.64mg | 0% |
| Histidine | 0.409mg | 1.115mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
25.58 g
Fats:
26.62 g
Carbs:
2.14 g
Water:
40.95 g
Other:
4.71 g
| Contains more FatsFats | +152.1% |
| Contains more CarbsCarbs | +448.6% |
| Contains more ProteinProtein | +78.6% |
| Contains more WaterWater | +1097.4% |
| Contains more OtherOther | +37.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
17.078 g
Monounsaturated fat:
Mono. Fat
7.393 g
Polyunsaturated fat:
Poly. Fat
0.769 g
| Contains more Mono. FatMonounsaturated fat | +223% |
| Contains more Poly. FatPolyunsaturated fat | +3072.8% |
~equal in
Saturated fat
~17.078g
