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  6. Provolone vs. Crackers

Provolone vs. Crackers — In-Depth Nutrition Comparison

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The main differences between provolone and crackers

  • Provolone is richer in calcium, vitamin B1,2, phosphorus, and zinc, yet crackers are richer in vitamin K, iron, vitamin B1, and vitamin B3.
  • Daily need coverage for calcium for provolone is 64% higher.
  • Crackers contain less cholesterol.
  • Provolone has a lower glycemic index than crackers.

Food types used in this article are Cheese, provolone and Crackers, standard snack-type, regular.

Infographic

Provolone vs Crackers 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 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +530%
Contains more PotassiumPotassium +16.9%
Contains more ZincZinc +559.2%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +116.4%
Contains more IronIron +675%
Contains more CopperCopper +300%
Contains less SodiumSodium -17.1%
Contains more ManganeseManganese +4810%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +60.4%
Contains more Vitamin EVitamin E +1217.4%
Contains more Vitamin B1Vitamin B1 +2089.5%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +2689.7%
Contains more Vitamin KVitamin K +3050%
Contains more FolateFolate +820%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Provolone Crackers DV% diff.
Polyunsaturated fat 0.769g 13.137g 82%
Calcium 756mg 120mg 64%
Vitamin B12 1.46µg 0µg 61%
Vitamin K 2.2µg 69.3µg 56%
Saturated fat 17.078g 5.562g 52%
Iron 0.52mg 4.03mg 44%
Protein 25.58g 6.64g 38%
Phosphorus 496mg 248mg 35%
Vitamin B1 0.019mg 0.416mg 33%
Vitamin A 236µg 0µg 26%
Vitamin B3 0.156mg 4.352mg 26%
Zinc 3.23mg 0.49mg 25%
Cholesterol 69mg 0mg 23%
Folate 10µg 92µg 21%
Manganese 0.01mg 0.491mg 21%
Starch 49.69g 20%
Carbs 2.14g 61.3g 20%
Vitamin E 0.23mg 3.03mg 19%
Selenium 14.5µg 6.7µg 14%
Vitamin B2 0.321mg 0.456mg 10%
Fiber 0g 2.3g 9%
Copper 0.026mg 0.104mg 9%
Calories 351kcal 510kcal 8%
Sodium 876mg 726mg 7%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Magnesium 28mg 18mg 2%
Monounsaturated fat 7.393g 6.553g 2%
Vitamin B5 0.476mg 0.417mg 1%
Vitamin B6 0.073mg 0.063mg 1%
Potassium 138mg 118mg 1%
Choline 15.4mg 9.6mg 1%
Fats 26.62g 26.43g 0%
Net carbs 2.14g 59g N/A
Sugar 0.56g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.345mg 0.084mg 0%
Threonine 0.982mg 0.193mg 0%
Isoleucine 1.091mg 0.246mg 0%
Leucine 2.297mg 0.471mg 0%
Lysine 2.646mg 0.103mg 0%
Methionine 0.686mg 0.112mg 0%
Phenylalanine 1.287mg 0.331mg 0%
Valine 1.64mg 0.294mg 0%
Histidine 1.115mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +285.2%
Contains more WaterWater +1204.1%
Contains more OtherOther +89.2%
Contains more CarbsCarbs +2764.5%
~equal in Fats ~26.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains more Mono. FatMonounsaturated fat +12.8%
Contains less Sat. FatSaturated fat -67.4%
Contains more Poly. FatPolyunsaturated fat +1608.3%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.