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  6. Provolone vs. Mashed potato

Provolone vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between provolone and mashed potato

  • Provolone is richer than mashed potato in calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
  • Daily need coverage for saturated fat for provolone is 83% higher.
  • Provolone has a lower glycemic index than mashed potato.

Food types used in this article are Cheese, provolone and Fast foods, potato, mashed.

Infographic

Provolone vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +4100%
Contains more IronIron +67.7%
Contains more ZincZinc +1368.2%
Contains more PhosphorusPhosphorus +740.7%
Contains more SeleniumSelenium +1712.5%
Contains more PotassiumPotassium +107.2%
Contains more CopperCopper +34.6%
Contains less SodiumSodium -65.1%
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%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin AVitamin A +448.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +1985.7%
Contains more CholineCholine +14.9%
Contains more Vitamin EVitamin E +82.6%
Contains more Vitamin B3Vitamin B3 +592.3%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +168.2%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1450.3%
Contains more FatsFats +844%
Contains more OtherOther +273.8%
Contains more CarbsCarbs +584.6%
Contains more WaterWater +94.4%

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% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +926.8%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +74.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Mashed potato DV% diff.
Saturated fat 17.078g 0.577g 75%
Calcium 756mg 18mg 74%
Phosphorus 496mg 59mg 62%
Vitamin B12 1.46µg 0.07µg 58%
Protein 25.58g 1.65g 48%
Fats 26.62g 2.82g 37%
Zinc 3.23mg 0.22mg 27%
Selenium 14.5µg 0.8µg 25%
Sodium 876mg 306mg 25%
Vitamin B2 0.321mg 0.015mg 24%
Cholesterol 69mg 0mg 23%
Vitamin A 236µg 43µg 21%
Monounsaturated fat 7.393g 0.72g 17%
Calories 351kcal 89kcal 13%
Vitamin B5 0.476mg 10%
Vitamin B3 0.156mg 1.08mg 6%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Potassium 138mg 286mg 4%
Polyunsaturated fat 0.769g 1.342g 4%
Vitamin B6 0.073mg 0.12mg 4%
Carbs 2.14g 14.65g 4%
Manganese 0.01mg 0.098mg 4%
Iron 0.52mg 0.31mg 3%
Magnesium 28mg 15mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 5.9µg 3%
Copper 0.026mg 0.035mg 1%
Vitamin E 0.23mg 0.42mg 1%
Net carbs 2.14g 13.35g N/A
Sugar 0.56g 0.5g N/A
Vitamin B1 0.019mg 0.015mg 0%
Folate 10µg 9µg 0%
Trans fat 0.105g N/A
Choline 15.4mg 13.4mg 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
78%
Provolone
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 16.501g)
Which food is cheaper?
Mashed potato
Mashed potato 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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.