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  6. Raisin vs. Provolone

Raisin vs. Provolone — In-Depth Nutrition Comparison

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Summary of differences between Raisin and Provolone

  • Raisin has more Copper, however, Provolone is higher in Calcium, Vitamin B12, Phosphorus, Zinc, Vitamin A RAE, and Selenium.
  • Provolone covers your daily need of Saturated Fat 85% more than Raisin.
  • Raisin has 12 times more Copper than Provolone. While Raisin has 0.318mg of Copper, Provolone has only 0.026mg.
  • Raisin has less Sodium.

These are the specific foods used in this comparison Raisins, seedless and Cheese, provolone.

Infographic

Raisin vs Provolone 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.
Raisin
Raisin
6
:
4
Provolone
Provolone
Contains more Iron +261.5%
Contains more Magnesium +14.3%
Contains more Potassium +442.8%
Contains less Sodium -98.7%
Contains more Copper +1123.1%
Contains more Manganese +2890%
Contains more Calcium +1412%
Contains more Phosphorus +391.1%
Contains more Zinc +1368.2%
Contains more Selenium +2316.7%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Iron +261.5%
Contains more Magnesium +14.3%
Contains more Potassium +442.8%
Contains less Sodium -98.7%
Contains more Copper +1123.1%
Contains more Manganese +2890%
Contains more Calcium +1412%
Contains more Phosphorus +391.1%
Contains more Zinc +1368.2%
Contains more Selenium +2316.7%

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.
Raisin
Raisin
5
:
7
Provolone
Provolone
Contains more Vitamin C +∞%
Contains more Vitamin B1 +457.9%
Contains more Vitamin B3 +391%
Contains more Vitamin B6 +138.4%
Contains more Vitamin K +59.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +156.8%
Contains more Vitamin B5 +401.1%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +457.9%
Contains more Vitamin B3 +391%
Contains more Vitamin B6 +138.4%
Contains more Vitamin K +59.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +156.8%
Contains more Vitamin B5 +401.1%
Contains more Folate +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
1
:
4
Provolone
Provolone
Contains more Carbs +3600%
Contains more Protein +733.2%
Contains more Fats +5687%
Contains more Water +165.4%
Contains more Other +153.2%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
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
Contains more Carbs +3600%
Contains more Protein +733.2%
Contains more Fats +5687%
Contains more Water +165.4%
Contains more Other +153.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Provolone
Provolone
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +14396.1%
Contains more Polyunsaturated fat +1978.4%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +14396.1%
Contains more Polyunsaturated fat +1978.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Provolone Opinion
Net carbs 75.48g 2.14g Raisin
Protein 3.07g 25.58g Provolone
Fats 0.46g 26.62g Provolone
Carbs 79.18g 2.14g Raisin
Calories 299kcal 351kcal Provolone
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 0.56g Provolone
Fiber 3.7g 0g Raisin
Calcium 50mg 756mg Provolone
Iron 1.88mg 0.52mg Raisin
Magnesium 32mg 28mg Raisin
Phosphorus 101mg 496mg Provolone
Potassium 749mg 138mg Raisin
Sodium 11mg 876mg Raisin
Zinc 0.22mg 3.23mg Provolone
Copper 0.318mg 0.026mg Raisin
Manganese 0.299mg 0.01mg Raisin
Selenium 0.6µg 14.5µg Provolone
Vitamin A 0IU 880IU Provolone
Vitamin A RAE 0µg 236µg Provolone
Vitamin E 0.12mg 0.23mg Provolone
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin C 2.3mg 0mg Raisin
Vitamin B1 0.106mg 0.019mg Raisin
Vitamin B2 0.125mg 0.321mg Provolone
Vitamin B3 0.766mg 0.156mg Raisin
Vitamin B5 0.095mg 0.476mg Provolone
Vitamin B6 0.174mg 0.073mg Raisin
Folate 5µg 10µg Provolone
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 3.5µg 2.2µg Raisin
Tryptophan 0.05mg 0.345mg Provolone
Threonine 0.077mg 0.982mg Provolone
Isoleucine 0.057mg 1.091mg Provolone
Leucine 0.096mg 2.297mg Provolone
Lysine 0.084mg 2.646mg Provolone
Methionine 0.021mg 0.686mg Provolone
Phenylalanine 0.065mg 1.287mg Provolone
Valine 0.083mg 1.64mg Provolone
Histidine 0.072mg 1.115mg Provolone
Cholesterol 0mg 69mg Raisin
Saturated Fat 0.058g 17.078g Raisin
Monounsaturated Fat 0.051g 7.393g Provolone
Polyunsaturated fat 0.037g 0.769g Provolone
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Provolone
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
12%
Raisin
33%
Provolone
Minerals Daily Need Coverage Score
37%
Raisin
78%
Provolone

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 865mg)
Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 17.02g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.5)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 58.63g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 37)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.