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  6. Provolone vs. Mixed nuts

Provolone vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between provolone and mixed nuts

  • Provolone has more calcium and vitamin B12; however, mixed nuts have more copper, manganese, vitamin E, magnesium, vitamin B3, and selenium.
  • Mixed nuts' daily need coverage for copper is 98% more.
  • Mixed nuts are lower in sodium.

The food varieties used in the comparison are Cheese, provolone and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Provolone vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +546.2%
Contains more MagnesiumMagnesium +717.9%
Contains more PotassiumPotassium +358%
Contains more IronIron +401.9%
Contains more CopperCopper +3388.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +20300%
Contains more SeleniumSelenium +133.8%
~equal in Zinc ~3.36mg
~equal in Phosphorus ~456mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +894.7%
Contains more Vitamin B3Vitamin B3 +4841.7%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +382.2%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +730%
Contains more CholineCholine +237.7%

All nutrients comparison - raw data values

Nutrient Provolone Mixed nuts DV% diff.
Copper 0.026mg 0.907mg 98%
Polyunsaturated fat 0.769g 14.612g 92%
Manganese 0.01mg 2.04mg 88%
Calcium 756mg 117mg 64%
Vitamin B12 1.46µg 0µg 61%
Monounsaturated fat 7.393g 28.488g 53%
Vitamin E 0.23mg 7.82mg 51%
Magnesium 28mg 229mg 48%
Vitamin B3 0.156mg 7.709mg 47%
Fats 26.62g 53.95g 42%
Saturated fat 17.078g 8.711g 38%
Sodium 876mg 5mg 38%
Selenium 14.5µg 33.9µg 35%
Fiber 0g 7g 28%
Iron 0.52mg 2.61mg 26%
Vitamin A 236µg 0µg 26%
Cholesterol 69mg 0mg 23%
Vitamin B6 0.073mg 0.352mg 21%
Folate 10µg 83µg 18%
Potassium 138mg 632mg 15%
Vitamin B1 0.019mg 0.189mg 14%
Vitamin B5 0.476mg 1.14mg 13%
Calories 351kcal 607kcal 13%
Protein 25.58g 20.04g 11%
Vitamin B2 0.321mg 0.196mg 10%
Choline 15.4mg 52mg 7%
Phosphorus 496mg 456mg 6%
Carbs 2.14g 21.05g 6%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 5.7µg 3%
Vitamin D 20IU 0IU 3%
Starch 4.2g 2%
Zinc 3.23mg 3.36mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 2.14g 14.05g N/A
Sugar 0.56g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.345mg 0.22mg 0%
Threonine 0.982mg 0.703mg 0%
Isoleucine 1.091mg 0.826mg 0%
Leucine 2.297mg 1.656mg 0%
Lysine 2.646mg 0.782mg 0%
Methionine 0.686mg 0.283mg 0%
Phenylalanine 1.287mg 1.182mg 0%
Valine 1.64mg 1.001mg 0%
Histidine 1.115mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +27.6%
Contains more WaterWater +1868.8%
Contains more OtherOther +63.5%
Contains more FatsFats +102.7%
Contains more CarbsCarbs +883.6%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -49%
Contains more Mono. FatMonounsaturated fat +285.3%
Contains more Poly. FatPolyunsaturated fat +1800.1%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.