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  6. Provolone vs. Brazil nut

Provolone vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between provolone and brazil nut

  • Provolone has more vitamin B12 and calcium; however, brazil nut is higher in selenium, copper, magnesium, manganese, vitamin B1, vitamin E, and phosphorus.
  • Brazil nut covers your daily need for selenium, 3459% more than provolone.
  • Brazil nut has less sodium.
  • The glycemic index of provolone is higher.

These are the specific foods used in this comparison Cheese, provolone and Nuts, brazilnuts, dried, unblanched.

Infographic

Provolone vs Brazil nut infographic
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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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +372.5%
Contains more MagnesiumMagnesium +1242.9%
Contains more PotassiumPotassium +377.5%
Contains more IronIron +367.3%
Contains more CopperCopper +6603.8%
Contains more ZincZinc +25.7%
Contains more PhosphorusPhosphorus +46.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +12130%
Contains more SeleniumSelenium +13120.7%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +817.1%
Contains more Vitamin B5Vitamin B5 +158.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2356.5%
Contains more Vitamin B1Vitamin B1 +3147.4%
Contains more Vitamin B3Vitamin B3 +89.1%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more FolateFolate +120%
Contains more CholineCholine +87%

All nutrients comparison - raw data values

Nutrient Provolone Brazil nut DV% diff.
Selenium 14.5µg 1917µg 3459%
Copper 0.026mg 1.743mg 191%
Polyunsaturated fat 0.769g 24.399g 158%
Magnesium 28mg 376mg 83%
Fats 26.62g 67.1g 62%
Vitamin B12 1.46µg 0µg 61%
Calcium 756mg 160mg 60%
Manganese 0.01mg 1.223mg 53%
Vitamin B1 0.019mg 0.617mg 50%
Monounsaturated fat 7.393g 23.879g 41%
Sodium 876mg 3mg 38%
Vitamin E 0.23mg 5.65mg 36%
Phosphorus 496mg 725mg 33%
Fiber 0g 7.5g 30%
Vitamin A 236µg 0µg 26%
Iron 0.52mg 2.43mg 24%
Protein 25.58g 14.32g 23%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.321mg 0.035mg 22%
Calories 351kcal 659kcal 15%
Potassium 138mg 659mg 15%
Zinc 3.23mg 4.06mg 8%
Vitamin B5 0.476mg 0.184mg 6%
Saturated fat 17.078g 16.134g 4%
Vitamin D 20IU 0IU 3%
Carbs 2.14g 11.74g 3%
Folate 10µg 22µg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.073mg 0.101mg 2%
Vitamin K 2.2µg 0µg 2%
Choline 15.4mg 28.8mg 2%
Vitamin C 0mg 0.7mg 1%
Vitamin B3 0.156mg 0.295mg 1%
Net carbs 2.14g 4.24g N/A
Sugar 0.56g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.345mg 0.135mg 0%
Threonine 0.982mg 0.365mg 0%
Isoleucine 1.091mg 0.518mg 0%
Leucine 2.297mg 1.19mg 0%
Lysine 2.646mg 0.49mg 0%
Methionine 0.686mg 1.124mg 0%
Phenylalanine 1.287mg 0.639mg 0%
Valine 1.64mg 0.76mg 0%
Histidine 1.115mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +78.6%
Contains more WaterWater +1097.4%
Contains more OtherOther +37.7%
Contains more FatsFats +152.1%
Contains more CarbsCarbs +448.6%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains more Mono. FatMonounsaturated fat +223%
Contains more Poly. FatPolyunsaturated fat +3072.8%
~equal in Saturated fat ~16.134g

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.