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  6. Provolone vs. Mackerel

Provolone vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between provolone and mackerel

  • Provolone has more calcium, phosphorus, and zinc; however, mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3.
  • Mackerel covers your daily vitamin B12 needs 439% more than provolone.
  • Mackerel contains 11 times less calcium than provolone. Provolone contains 756mg of calcium, while mackerel contains 66mg.
  • Mackerel has less saturated fat.
  • The glycemic index of provolone is higher.

Food varieties used in this article are Cheese, provolone and Fish, mackerel, salted.

Infographic

Provolone vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +1045.5%
Contains more ZincZinc +193.6%
Contains more PhosphorusPhosphorus +95.3%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +114.3%
Contains more PotassiumPotassium +276.8%
Contains more IronIron +169.2%
Contains more CopperCopper +284.6%
Contains more SeleniumSelenium +406.2%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +402.1%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +934.8%
Contains more Vitamin DVitamin D +4940%
Contains more Vitamin B3Vitamin B3 +2015.4%
Contains more Vitamin B6Vitamin B6 +461.6%
Contains more Vitamin B12Vitamin B12 +721.9%
Contains more Vitamin KVitamin K +254.5%
Contains more FolateFolate +50%
Contains more CholineCholine +559.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.02mg

All nutrients comparison - raw data values

Nutrient Provolone Mackerel DV% diff.
Vitamin B12 1.46µg 12µg 439%
Sodium 876mg 4450mg 155%
Vitamin D 0.5µg 25.2µg 124%
Vitamin D 20IU 1006IU 123%
Selenium 14.5µg 73.4µg 107%
Calcium 756mg 66mg 69%
Saturated fat 17.078g 7.148g 45%
Polyunsaturated fat 0.769g 6.21g 36%
Phosphorus 496mg 254mg 35%
Vitamin B6 0.073mg 0.41mg 26%
Vitamin A 236µg 47µg 21%
Vitamin B3 0.156mg 3.3mg 20%
Zinc 3.23mg 1.1mg 19%
Choline 15.4mg 101.6mg 16%
Protein 25.58g 18.5g 14%
Vitamin E 0.23mg 2.38mg 14%
Potassium 138mg 520mg 11%
Iron 0.52mg 1.4mg 11%
Vitamin B2 0.321mg 0.19mg 10%
Vitamin B5 0.476mg 10%
Cholesterol 69mg 95mg 9%
Magnesium 28mg 60mg 8%
Copper 0.026mg 0.1mg 8%
Vitamin K 2.2µg 7.8µg 5%
Monounsaturated fat 7.393g 8.32g 2%
Calories 351kcal 305kcal 2%
Fats 26.62g 25.1g 2%
Folate 10µg 15µg 1%
Carbs 2.14g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 0.56g 0g N/A
Manganese 0.01mg 0%
Vitamin B1 0.019mg 0.02mg 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%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +38.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +184.5%
~equal in Fats ~25.1g
~equal in Water ~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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +707.5%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.