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Provolone vs. Amaranth — In-Depth Nutrition Comparison

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What are the differences between provolone and amaranth?

  • Provolone is higher in calcium, phosphorus, vitamin B2, zinc, and selenium, yet amaranth is higher in manganese, iron, copper, and magnesium.
  • Provolone's daily need coverage for calcium is 71% more.
  • Provolone has 146 times more sodium than amaranth. While provolone has 876mg of sodium, amaranth has only 6mg.
  • The glycemic index of provolone is lower.

We used Cheese, provolone and Amaranth grain, cooked types in this article.

Infographic

Provolone vs Amaranth 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +1508.5%
Contains more ZincZinc +275.6%
Contains more PhosphorusPhosphorus +235.1%
Contains more SeleniumSelenium +163.6%
Contains more MagnesiumMagnesium +132.1%
Contains more IronIron +303.8%
Contains more CopperCopper +473.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8440%
~equal in Potassium ~135mg

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +1359.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more FolateFolate +120%
~equal in Vitamin C ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +573.2%
Contains more FatsFats +1584.8%
Contains more OtherOther +511.7%
Contains more CarbsCarbs +773.4%
Contains more WaterWater +83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Amaranth DV% diff.
Saturated fat 17.078g 78%
Calcium 756mg 47mg 71%
Vitamin B12 1.46µg 61%
Phosphorus 496mg 148mg 50%
Protein 25.58g 3.8g 44%
Fats 26.62g 1.58g 39%
Sodium 876mg 6mg 38%
Manganese 0.01mg 0.854mg 37%
Vitamin A 236µg 26%
Cholesterol 69mg 23%
Vitamin B2 0.321mg 0.022mg 23%
Zinc 3.23mg 0.86mg 22%
Iron 0.52mg 2.1mg 20%
Monounsaturated fat 7.393g 18%
Selenium 14.5µg 5.5µg 16%
Copper 0.026mg 0.149mg 14%
Calories 351kcal 102kcal 12%
Vitamin B5 0.476mg 10%
Magnesium 28mg 65mg 9%
Fiber 0g 2.1g 8%
Starch 16.23g 7%
Carbs 2.14g 18.69g 6%
Polyunsaturated fat 0.769g 5%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin B6 0.073mg 0.113mg 3%
Folate 10µg 22µg 3%
Vitamin D 0.5µg 3%
Vitamin K 2.2µg 2%
Net carbs 2.14g 16.59g N/A
Potassium 138mg 135mg 0%
Sugar 0.56g N/A
Vitamin E 0.23mg 0.19mg 0%
Vitamin B1 0.019mg 0.015mg 0%
Vitamin B3 0.156mg 0.235mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Amaranth
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
32%
Provolone
5%
Amaranth
Minerals Daily Need Coverage Score
78%
Provolone
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 70)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $0.5)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 870mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 17.078g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.