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  6. Provolone vs. Flax seeds

Provolone vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between provolone and flax seeds

  • Provolone has more vitamin B12 and calcium; however, flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, and iron.
  • Flax seeds cover your daily vitamin B1 needs 135% more than provolone.
  • Flax seeds have less sodium.

Food varieties used in this article are Cheese, provolone and Seeds, flaxseed.

Infographic

Provolone vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +196.5%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +489.1%
Contains more IronIron +1001.9%
Contains more CopperCopper +4592.3%
Contains more ZincZinc +34.4%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +24720%
Contains more SeleniumSelenium +75.2%

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% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +8552.6%
Contains more Vitamin B3Vitamin B3 +1874.4%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more Vitamin B6Vitamin B6 +547.9%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +770%
Contains more CholineCholine +411%

All nutrients comparison - raw data values

Nutrient Provolone Flax seeds DV% diff.
Polyunsaturated fat 0.769g 28.73g 186%
Vitamin B1 0.019mg 1.644mg 135%
Copper 0.026mg 1.22mg 133%
Fiber 0g 27.3g 109%
Manganese 0.01mg 2.482mg 107%
Magnesium 28mg 392mg 87%
Iron 0.52mg 5.73mg 65%
Vitamin B12 1.46µg 0µg 61%
Saturated fat 17.078g 3.663g 61%
Calcium 756mg 255mg 50%
Sodium 876mg 30mg 37%
Vitamin B6 0.073mg 0.473mg 31%
Vitamin A 236µg 0µg 26%
Fats 26.62g 42.16g 24%
Cholesterol 69mg 0mg 23%
Phosphorus 496mg 642mg 21%
Selenium 14.5µg 25.4µg 20%
Potassium 138mg 813mg 20%
Folate 10µg 87µg 19%
Vitamin B3 0.156mg 3.08mg 18%
Protein 25.58g 18.29g 15%
Choline 15.4mg 78.7mg 12%
Vitamin B2 0.321mg 0.161mg 12%
Zinc 3.23mg 4.34mg 10%
Vitamin B5 0.476mg 0.985mg 10%
Calories 351kcal 534kcal 9%
Carbs 2.14g 28.88g 9%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 4.3µg 2%
Vitamin E 0.23mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 2.14g 1.58g N/A
Sugar 0.56g 1.55g N/A
Monounsaturated fat 7.393g 7.527g 0%
Tryptophan 0.345mg 0.297mg 0%
Threonine 0.982mg 0.766mg 0%
Isoleucine 1.091mg 0.896mg 0%
Leucine 2.297mg 1.235mg 0%
Lysine 2.646mg 0.862mg 0%
Methionine 0.686mg 0.37mg 0%
Phenylalanine 1.287mg 0.957mg 0%
Valine 1.64mg 1.072mg 0%
Histidine 1.115mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +39.9%
Contains more WaterWater +488.4%
Contains more OtherOther +27%
Contains more FatsFats +58.4%
Contains more CarbsCarbs +1249.5%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Poly. FatPolyunsaturated fat +3636%
~equal in Monounsaturated fat ~7.527g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.