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Provolone vs. Cranberries — In-Depth Nutrition Comparison

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Summary of differences between provolone and cranberries

  • Cranberries have less calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A than provolone.
  • Provolone covers your daily need for saturated fat, 85% more than cranberries.
  • Cranberries have less cholesterol.
  • The glycemic index of cranberries is higher.

These are the specific foods used in this comparison Cheese, provolone and Cranberries, raw.

Infographic

Provolone vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +9350%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +126.1%
Contains more ZincZinc +3488.9%
Contains more PhosphorusPhosphorus +4409.1%
Contains more SeleniumSelenium +14400%
Contains more CopperCopper +115.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2570%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +7766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B2Vitamin B2 +1505%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +473.9%
Contains more Vitamin KVitamin K +127.3%

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5460.9%
Contains more FatsFats +20376.9%
Contains more OtherOther +3825%
Contains more CarbsCarbs +459.3%
Contains more WaterWater +113.2%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +40972.2%
Contains more Poly. FatPolyunsaturated fat +1298.2%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Cranberries
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 Provolone Cranberries DV% diff.
Saturated fat 17.078g 0.008g 78%
Calcium 756mg 8mg 75%
Phosphorus 496mg 11mg 69%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 0.46g 50%
Fats 26.62g 0.13g 41%
Sodium 876mg 2mg 38%
Zinc 3.23mg 0.09mg 29%
Selenium 14.5µg 0.1µg 26%
Vitamin A 236µg 3µg 26%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.321mg 0.02mg 23%
Monounsaturated fat 7.393g 0.018g 18%
Vitamin C 0mg 14mg 16%
Calories 351kcal 46kcal 15%
Fiber 0g 3.6g 14%
Manganese 0.01mg 0.267mg 11%
Vitamin E 0.23mg 1.32mg 7%
Polyunsaturated fat 0.769g 0.055g 5%
Magnesium 28mg 6mg 5%
Iron 0.52mg 0.23mg 4%
Vitamin B5 0.476mg 0.295mg 4%
Copper 0.026mg 0.056mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Carbs 2.14g 11.97g 3%
Choline 15.4mg 5.5mg 2%
Vitamin K 2.2µg 5µg 2%
Folate 10µg 1µg 2%
Potassium 138mg 80mg 2%
Vitamin B6 0.073mg 0.057mg 1%
Vitamin B1 0.019mg 0.012mg 1%
Fructose 0.67g 1%
Net carbs 2.14g 8.37g N/A
Sugar 0.56g 4.27g N/A
Vitamin B3 0.156mg 0.101mg 0%
Tryptophan 0.345mg 0.003mg 0%
Threonine 0.982mg 0.028mg 0%
Isoleucine 1.091mg 0.033mg 0%
Leucine 2.297mg 0.053mg 0%
Lysine 2.646mg 0.039mg 0%
Methionine 0.686mg 0.003mg 0%
Phenylalanine 1.287mg 0.036mg 0%
Valine 1.64mg 0.045mg 0%
Histidine 1.115mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
78%
Provolone
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 3.71g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 18)
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?
Cranberries
Cranberries is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 17.07g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.5)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.