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  6. Provolone vs. Kiwifruit

Provolone vs. Kiwifruit — In-Depth Nutrition Comparison

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Summary of differences between Provolone and Kiwifruit

  • Provolone has more Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, and Vitamin A RAE, however, Kiwifruit is higher in Vitamin C, and Vitamin K.
  • Kiwifruit covers your daily need of Vitamin C 103% more than Provolone.
  • Kiwifruit has less Saturated Fat.

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

Infographic

Provolone vs Kiwifruit 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.
Provolone
Provolone
6
:
4
Kiwifruit
Kiwifruit
Contains more Calcium +2123.5%
Contains more Iron +67.7%
Contains more Magnesium +64.7%
Contains more Phosphorus +1358.8%
Contains more Zinc +2207.1%
Contains more Selenium +7150%
Contains more Potassium +126.1%
Contains less Sodium -99.7%
Contains more Copper +400%
Contains more Manganese +880%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +2123.5%
Contains more Iron +67.7%
Contains more Magnesium +64.7%
Contains more Phosphorus +1358.8%
Contains more Zinc +2207.1%
Contains more Selenium +7150%
Contains more Potassium +126.1%
Contains less Sodium -99.7%
Contains more Copper +400%
Contains more Manganese +880%

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.
Provolone
Provolone
6
:
6
Kiwifruit
Kiwifruit
Contains more Vitamin A +911.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1184%
Contains more Vitamin B5 +160.1%
Contains more Vitamin B6 +15.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +534.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +118.6%
Contains more Folate +150%
Contains more Vitamin K +1731.8%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +911.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1184%
Contains more Vitamin B5 +160.1%
Contains more Vitamin B6 +15.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +534.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +118.6%
Contains more Folate +150%
Contains more Vitamin K +1731.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +2143.9%
Contains more Fats +5019.2%
Contains more Other +672.1%
Contains more Carbs +585%
Contains more Water +102.9%
Provolone
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
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +2143.9%
Contains more Fats +5019.2%
Contains more Other +672.1%
Contains more Carbs +585%
Contains more Water +102.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +15629.8%
Contains more Polyunsaturated fat +167.9%
Contains less Saturated Fat -99.8%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +15629.8%
Contains more Polyunsaturated fat +167.9%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Kiwifruit Opinion
Net carbs 2.14g 11.66g Kiwifruit
Protein 25.58g 1.14g Provolone
Fats 26.62g 0.52g Provolone
Carbs 2.14g 14.66g Kiwifruit
Calories 351kcal 61kcal Provolone
Fructose 4.35g Kiwifruit
Sugar 0.56g 8.99g Provolone
Fiber 0g 3g Kiwifruit
Calcium 756mg 34mg Provolone
Iron 0.52mg 0.31mg Provolone
Magnesium 28mg 17mg Provolone
Phosphorus 496mg 34mg Provolone
Potassium 138mg 312mg Kiwifruit
Sodium 876mg 3mg Kiwifruit
Zinc 3.23mg 0.14mg Provolone
Copper 0.026mg 0.13mg Kiwifruit
Manganese 0.01mg 0.098mg Kiwifruit
Selenium 14.5µg 0.2µg Provolone
Vitamin A 880IU 87IU Provolone
Vitamin A RAE 236µg 4µg Provolone
Vitamin E 0.23mg 1.46mg Kiwifruit
Vitamin D 20IU 0IU Provolone
Vitamin D 0.5µg 0µg Provolone
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.019mg 0.027mg Kiwifruit
Vitamin B2 0.321mg 0.025mg Provolone
Vitamin B3 0.156mg 0.341mg Kiwifruit
Vitamin B5 0.476mg 0.183mg Provolone
Vitamin B6 0.073mg 0.063mg Provolone
Folate 10µg 25µg Kiwifruit
Vitamin B12 1.46µg 0µg Provolone
Vitamin K 2.2µg 40.3µg Kiwifruit
Tryptophan 0.345mg 0.015mg Provolone
Threonine 0.982mg 0.047mg Provolone
Isoleucine 1.091mg 0.051mg Provolone
Leucine 2.297mg 0.066mg Provolone
Lysine 2.646mg 0.061mg Provolone
Methionine 0.686mg 0.024mg Provolone
Phenylalanine 1.287mg 0.044mg Provolone
Valine 1.64mg 0.057mg Provolone
Histidine 1.115mg 0.027mg Provolone
Cholesterol 69mg 0mg Kiwifruit
Saturated Fat 17.078g 0.029g Kiwifruit
Monounsaturated Fat 7.393g 0.047g Provolone
Polyunsaturated fat 0.769g 0.287g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Provolone
42%
Kiwifruit
Minerals Daily Need Coverage Score
78%
Provolone
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 8.43g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 873mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 17.049g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2)
Which food is richer in vitamins?
?
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.