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  6. Provolone vs. Walnut

Provolone vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between Provolone and Walnut

  • Provolone has more Calcium, and Vitamin B12, however, Walnut is richer in Copper, Manganese, Vitamin B6, Magnesium, Iron, and Vitamin B1.
  • Walnut covers your daily Copper needs 173% more than Provolone.
  • Walnut contains less Sodium.

Specific food types used in this comparison are Cheese, provolone and Nuts, walnuts, english.

Infographic

Provolone vs Walnut 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.
Provolone
Provolone
4
:
6
Walnut
Walnut
Contains more Calcium +671.4%
Contains more Phosphorus +43.4%
Contains more Selenium +195.9%
Contains more Iron +459.6%
Contains more Magnesium +464.3%
Contains more Potassium +219.6%
Contains less Sodium -99.8%
Contains more Copper +6000%
Contains more Manganese +34040%
Equal in Zinc - 3.09
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +671.4%
Contains more Phosphorus +43.4%
Contains more Selenium +195.9%
Contains more Iron +459.6%
Contains more Magnesium +464.3%
Contains more Potassium +219.6%
Contains less Sodium -99.8%
Contains more Copper +6000%
Contains more Manganese +34040%
Equal in Zinc - 3.09

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.
Provolone
Provolone
4
:
8
Walnut
Walnut
Contains more Vitamin A +4300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +114%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +204.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1694.7%
Contains more Vitamin B3 +621.2%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +635.6%
Contains more Folate +880%
Contains more Vitamin K +22.7%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +4300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +114%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +204.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1694.7%
Contains more Vitamin B3 +621.2%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +635.6%
Contains more Folate +880%
Contains more Vitamin K +22.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
3
:
2
Walnut
Walnut
Contains more Protein +68%
Contains more Water +906.1%
Contains more Other +164.6%
Contains more Fats +145%
Contains more Carbs +540.7%
Provolone
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +68%
Contains more Water +906.1%
Contains more Other +164.6%
Contains more Fats +145%
Contains more Carbs +540.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
0
:
3
Walnut
Walnut
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +20.8%
Contains more Polyunsaturated fat +6034.5%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +20.8%
Contains more Polyunsaturated fat +6034.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Walnut Opinion
Net carbs 2.14g 7.01g Walnut
Protein 25.58g 15.23g Provolone
Fats 26.62g 65.21g Walnut
Carbs 2.14g 13.71g Walnut
Calories 351kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0.56g 2.61g Provolone
Fiber 0g 6.7g Walnut
Calcium 756mg 98mg Provolone
Iron 0.52mg 2.91mg Walnut
Magnesium 28mg 158mg Walnut
Phosphorus 496mg 346mg Provolone
Potassium 138mg 441mg Walnut
Sodium 876mg 2mg Walnut
Zinc 3.23mg 3.09mg Provolone
Copper 0.026mg 1.586mg Walnut
Manganese 0.01mg 3.414mg Walnut
Selenium 14.5µg 4.9µg Provolone
Vitamin A 880IU 20IU Provolone
Vitamin A RAE 236µg 1µg Provolone
Vitamin E 0.23mg 0.7mg Walnut
Vitamin D 20IU 0IU Provolone
Vitamin D 0.5µg 0µg Provolone
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.019mg 0.341mg Walnut
Vitamin B2 0.321mg 0.15mg Provolone
Vitamin B3 0.156mg 1.125mg Walnut
Vitamin B5 0.476mg 0.57mg Walnut
Vitamin B6 0.073mg 0.537mg Walnut
Folate 10µg 98µg Walnut
Vitamin B12 1.46µg 0µg Provolone
Vitamin K 2.2µg 2.7µg Walnut
Tryptophan 0.345mg 0.17mg Provolone
Threonine 0.982mg 0.596mg Provolone
Isoleucine 1.091mg 0.625mg Provolone
Leucine 2.297mg 1.17mg Provolone
Lysine 2.646mg 0.424mg Provolone
Methionine 0.686mg 0.236mg Provolone
Phenylalanine 1.287mg 0.711mg Provolone
Valine 1.64mg 0.753mg Provolone
Histidine 1.115mg 0.391mg Provolone
Cholesterol 69mg 0mg Walnut
Saturated Fat 17.078g 6.126g Walnut
Monounsaturated Fat 7.393g 8.933g Walnut
Polyunsaturated fat 0.769g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Provolone
33%
Walnut
Minerals Daily Need Coverage Score
78%
Provolone
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 874mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.952g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 2.05g)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $2.5)
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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.