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  6. Feta vs. Provolone

Feta vs. Provolone — In-Depth Nutrition Comparison

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The main differences between Feta and Provolone

  • Feta is richer in Vitamin B2, Vitamin B6, Vitamin B1, Vitamin B5, and Vitamin B12, yet Provolone is richer in Calcium, Phosphorus, and Vitamin A RAE.
  • Daily need coverage for Vitamin B2 from Feta is 40% higher.
  • Feta contains 8 times more Vitamin B1 than Provolone. Feta contains 0.154mg of Vitamin B1, while Provolone contains 0.019mg.
  • Provolone contains less Cholesterol.

Food types used in this article are Cheese, feta and Cheese, provolone.

Infographic

Feta 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.
Feta
Feta
4
:
6
Provolone
Provolone
Contains more Iron +25%
Contains more Copper +23.1%
Contains more Manganese +180%
Contains more Calcium +53.3%
Contains more Magnesium +47.4%
Contains more Phosphorus +47.2%
Contains more Potassium +122.6%
Contains more Zinc +12.2%
Equal in Sodium - 876
Equal in Selenium - 14.5
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Iron +25%
Contains more Copper +23.1%
Contains more Manganese +180%
Contains more Calcium +53.3%
Contains more Magnesium +47.4%
Contains more Phosphorus +47.2%
Contains more Potassium +122.6%
Contains more Zinc +12.2%
Equal in Sodium - 876
Equal in Selenium - 14.5

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.
Feta
Feta
7
:
4
Provolone
Provolone
Contains more Vitamin B1 +710.5%
Contains more Vitamin B2 +162.9%
Contains more Vitamin B3 +535.3%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +480.8%
Contains more Folate +220%
Contains more Vitamin B12 +15.8%
Contains more Vitamin A +108.5%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
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 B1 +710.5%
Contains more Vitamin B2 +162.9%
Contains more Vitamin B3 +535.3%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +480.8%
Contains more Folate +220%
Contains more Vitamin B12 +15.8%
Contains more Vitamin A +108.5%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Provolone
Provolone
Contains more Carbs +91.1%
Contains more Water +34.8%
Contains more Other +10.4%
Contains more Protein +80%
Contains more Fats +25.1%
Equal in Other - 4.71
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +91.1%
Contains more Water +34.8%
Contains more Other +10.4%
Contains more Protein +80%
Contains more Fats +25.1%
Equal in Other - 4.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
:
2
Provolone
Provolone
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +59.9%
Contains more Polyunsaturated fat +30.1%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +59.9%
Contains more Polyunsaturated fat +30.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Provolone Opinion
Net carbs 4.09g 2.14g Feta
Protein 14.21g 25.58g Provolone
Fats 21.28g 26.62g Provolone
Carbs 4.09g 2.14g Feta
Calories 264kcal 351kcal Provolone
Sugar 4.09g 0.56g Provolone
Calcium 493mg 756mg Provolone
Iron 0.65mg 0.52mg Feta
Magnesium 19mg 28mg Provolone
Phosphorus 337mg 496mg Provolone
Potassium 62mg 138mg Provolone
Sodium 917mg 876mg Provolone
Zinc 2.88mg 3.23mg Provolone
Copper 0.032mg 0.026mg Feta
Manganese 0.028mg 0.01mg Feta
Selenium 15µg 14.5µg Feta
Vitamin A 422IU 880IU Provolone
Vitamin A RAE 125µg 236µg Provolone
Vitamin E 0.18mg 0.23mg Provolone
Vitamin D 16IU 20IU Provolone
Vitamin D 0.4µg 0.5µg Provolone
Vitamin B1 0.154mg 0.019mg Feta
Vitamin B2 0.844mg 0.321mg Feta
Vitamin B3 0.991mg 0.156mg Feta
Vitamin B5 0.967mg 0.476mg Feta
Vitamin B6 0.424mg 0.073mg Feta
Folate 32µg 10µg Feta
Vitamin B12 1.69µg 1.46µg Feta
Vitamin K 1.8µg 2.2µg Provolone
Tryptophan 0.2mg 0.345mg Provolone
Threonine 0.637mg 0.982mg Provolone
Isoleucine 0.803mg 1.091mg Provolone
Leucine 1.395mg 2.297mg Provolone
Lysine 1.219mg 2.646mg Provolone
Methionine 0.368mg 0.686mg Provolone
Phenylalanine 0.675mg 1.287mg Provolone
Valine 1.065mg 1.64mg Provolone
Histidine 0.397mg 1.115mg Provolone
Cholesterol 89mg 69mg Provolone
Saturated Fat 14.946g 17.078g Feta
Monounsaturated Fat 4.623g 7.393g Provolone
Polyunsaturated fat 0.591g 0.769g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
57%
Feta
33%
Provolone
Minerals Daily Need Coverage Score
63%
Feta
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Provolone
Provolone contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 2.132g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is cheaper?
?
The foods are relatively equal in price ($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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.