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Provolone vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between provolone and swordfish?

  • Provolone is richer in calcium, phosphorus, zinc, and vitamin B2, yet swordfish is richer in vitamin D, selenium, vitamin B3, and vitamin B6.
  • Swordfish's daily need coverage for vitamin D is 108% higher.
  • Provolone has 126 times more calcium than swordfish. Provolone has 756mg of calcium, while swordfish has 6mg.
  • Swordfish contains less sodium.
  • Swordfish has a lower glycemic index than provolone.

We used Cheese, provolone and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Provolone vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +12500%
Contains more IronIron +15.6%
Contains more ZincZinc +314.1%
Contains more PhosphorusPhosphorus +63.2%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +261.6%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +372.4%

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% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +448.8%
Contains more Vitamin B2Vitamin B2 +409.5%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +947.8%
Contains more Vitamin DVitamin D +3220%
Contains more Vitamin B1Vitamin B1 +368.4%
Contains more Vitamin B3Vitamin B3 +5832.1%
Contains more Vitamin B6Vitamin B6 +742.5%
Contains more Vitamin B12Vitamin B12 +11%
Contains more CholineCholine +403.2%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +235.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1208.3%
Contains more WaterWater +66.7%
~equal in Protein ~23.45g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +108.6%
Contains less Sat. FatSaturated fat -88.8%
Contains more Poly. FatPolyunsaturated fat +77.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Swordfish DV% diff.
Selenium 14.5µg 68.5µg 98%
Vitamin D 0.5µg 16.6µg 81%
Vitamin D 20IU 666IU 81%
Calcium 756mg 6mg 75%
Saturated fat 17.078g 1.911g 69%
Vitamin B3 0.156mg 9.254mg 57%
Vitamin B6 0.073mg 0.615mg 42%
Sodium 876mg 97mg 34%
Fats 26.62g 7.93g 29%
Phosphorus 496mg 304mg 27%
Zinc 3.23mg 0.78mg 22%
Vitamin A 236µg 43µg 21%
Vitamin B2 0.321mg 0.063mg 20%
Vitamin E 0.23mg 2.41mg 15%
Choline 15.4mg 77.5mg 11%
Potassium 138mg 499mg 11%
Monounsaturated fat 7.393g 3.544g 10%
Calories 351kcal 172kcal 9%
Vitamin B12 1.46µg 1.62µg 7%
Vitamin B1 0.019mg 0.089mg 6%
Polyunsaturated fat 0.769g 1.368g 4%
Protein 25.58g 23.45g 4%
Cholesterol 69mg 78mg 3%
Copper 0.026mg 0.046mg 2%
Magnesium 28mg 35mg 2%
Vitamin K 2.2µg 0.1µg 2%
Folate 10µg 2µg 2%
Iron 0.52mg 0.45mg 1%
Vitamin B5 0.476mg 0.417mg 1%
Carbs 2.14g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 0.56g 0g N/A
Manganese 0.01mg 0.013mg 0%
Trans fat 0.056g N/A
Tryptophan 0.345mg 0.265mg 0%
Threonine 0.982mg 1.035mg 0%
Isoleucine 1.091mg 1.088mg 0%
Leucine 2.297mg 1.919mg 0%
Lysine 2.646mg 2.168mg 0%
Methionine 0.686mg 0.699mg 0%
Phenylalanine 1.287mg 0.922mg 0%
Valine 1.64mg 1.216mg 0%
Histidine 1.115mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
78%
Provolone
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 779mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 15.167g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 9mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.