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  6. Provolone vs. Wild rice raw

Provolone vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between provolone and wild rice raw

  • Provolone has more calcium and vitamin B12; however, wild rice raw is higher in manganese, copper, vitamin B3, magnesium, zinc, and fiber.
  • Provolone covers your daily need for saturated fat, 85% more than wild rice raw.
  • Wild rice raw has less sodium.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Cheese, provolone and Wild rice, raw.

Infographic

Provolone vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +3500%
Contains more PhosphorusPhosphorus +14.5%
Contains more SeleniumSelenium +417.9%
Contains more MagnesiumMagnesium +532.1%
Contains more PotassiumPotassium +209.4%
Contains more IronIron +276.9%
Contains more CopperCopper +1915.4%
Contains more ZincZinc +84.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +13190%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +23500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin EVitamin E +256.5%
Contains more Vitamin B1Vitamin B1 +505.3%
Contains more Vitamin B3Vitamin B3 +4216%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more Vitamin B6Vitamin B6 +435.6%
Contains more FolateFolate +850%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Provolone Wild rice raw DV% diff.
Saturated fat 17.078g 0.156g 77%
Calcium 756mg 21mg 74%
Vitamin B12 1.46µg 0µg 61%
Manganese 0.01mg 1.329mg 57%
Copper 0.026mg 0.524mg 55%
Vitamin B3 0.156mg 6.733mg 41%
Fats 26.62g 1.08g 39%
Sodium 876mg 7mg 38%
Magnesium 28mg 177mg 35%
Vitamin A 236µg 1µg 26%
Fiber 0g 6.2g 25%
Zinc 3.23mg 5.96mg 25%
Vitamin B6 0.073mg 0.391mg 24%
Carbs 2.14g 74.9g 24%
Cholesterol 69mg 0mg 23%
Protein 25.58g 14.73g 22%
Selenium 14.5µg 2.8µg 21%
Folate 10µg 95µg 21%
Iron 0.52mg 1.96mg 18%
Monounsaturated fat 7.393g 0.159g 18%
Vitamin B5 0.476mg 1.074mg 12%
Potassium 138mg 427mg 9%
Phosphorus 496mg 433mg 9%
Vitamin B1 0.019mg 0.115mg 8%
Vitamin B2 0.321mg 0.262mg 5%
Vitamin E 0.23mg 0.82mg 4%
Choline 15.4mg 35mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.769g 0.676g 1%
Calories 351kcal 357kcal 0%
Net carbs 2.14g 68.7g N/A
Sugar 0.56g 2.5g N/A
Vitamin K 2.2µg 1.9µg 0%
Tryptophan 0.345mg 0.179mg 0%
Threonine 0.982mg 0.469mg 0%
Isoleucine 1.091mg 0.618mg 0%
Leucine 2.297mg 1.018mg 0%
Lysine 2.646mg 0.629mg 0%
Methionine 0.686mg 0.438mg 0%
Phenylalanine 1.287mg 0.721mg 0%
Valine 1.64mg 0.858mg 0%
Histidine 1.115mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +73.7%
Contains more FatsFats +2364.8%
Contains more WaterWater +427.7%
Contains more OtherOther +207.8%
Contains more CarbsCarbs +3400%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4549.7%
Contains more Poly. FatPolyunsaturated fat +13.8%
Contains less Sat. FatSaturated fat -99.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.