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  6. Provolone vs. Kiwi

Provolone vs. Kiwi — In-Depth Nutrition Comparison

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Summary of differences between provolone and kiwi

  • Provolone has more calcium, phosphorus, vitamin B12, zinc, and selenium; however, kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily need for vitamin C, 103% more than provolone.
  • Kiwi has less cholesterol.
  • The glycemic index of kiwi is higher.

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

Infographic

Provolone vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +2123.5%
Contains more IronIron +67.7%
Contains more ZincZinc +2207.1%
Contains more PhosphorusPhosphorus +1358.8%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +126.1%
Contains more CopperCopper +400%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +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.
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%
Kiwi
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +5800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1184%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +534.8%
Contains more Vitamin B1Vitamin B1 +42.1%
Contains more Vitamin B3Vitamin B3 +118.6%
Contains more Vitamin KVitamin K +1731.8%
Contains more FolateFolate +150%

All nutrients comparison - raw data values

Nutrient Provolone Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 17.078g 0.029g 77%
Calcium 756mg 34mg 72%
Phosphorus 496mg 34mg 66%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 1.14g 49%
Fats 26.62g 0.52g 40%
Sodium 876mg 3mg 38%
Vitamin K 2.2µg 40.3µg 32%
Zinc 3.23mg 0.14mg 28%
Selenium 14.5µg 0.2µg 26%
Vitamin A 236µg 4µg 26%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.321mg 0.025mg 23%
Monounsaturated fat 7.393g 0.047g 18%
Calories 351kcal 61kcal 15%
Copper 0.026mg 0.13mg 12%
Fiber 0g 3g 12%
Vitamin E 0.23mg 1.46mg 8%
Vitamin B5 0.476mg 0.183mg 6%
Potassium 138mg 312mg 5%
Fructose 4.35g 5%
Folate 10µg 25µg 4%
Manganese 0.01mg 0.098mg 4%
Carbs 2.14g 14.66g 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.769g 0.287g 3%
Iron 0.52mg 0.31mg 3%
Magnesium 28mg 17mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.156mg 0.341mg 1%
Vitamin B6 0.073mg 0.063mg 1%
Choline 15.4mg 7.8mg 1%
Vitamin B1 0.019mg 0.027mg 1%
Net carbs 2.14g 11.66g N/A
Sugar 0.56g 8.99g N/A
Tryptophan 0.345mg 0.015mg 0%
Threonine 0.982mg 0.047mg 0%
Isoleucine 1.091mg 0.051mg 0%
Leucine 2.297mg 0.066mg 0%
Lysine 2.646mg 0.061mg 0%
Methionine 0.686mg 0.024mg 0%
Phenylalanine 1.287mg 0.044mg 0%
Valine 1.64mg 0.057mg 0%
Histidine 1.115mg 0.027mg 0%

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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2143.9%
Contains more FatsFats +5019.2%
Contains more OtherOther +672.1%
Contains more CarbsCarbs +585%
Contains more WaterWater +102.9%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +15629.8%
Contains more Poly. FatPolyunsaturated fat +167.9%
Contains less Sat. FatSaturated fat -99.8%

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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. Kiwi - 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.