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Provolone vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between Provolone and Cottage cheese?

  • Provolone is richer than Cottage cheese in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, Vitamin B2, and Selenium.
  • Provolone's daily need coverage for Saturated Fat is 77% more.
  • Provolone has 9 times more Calcium than Cottage cheese. While Provolone has 756mg of Calcium, Cottage cheese has only 83mg.
  • The amount of Saturated Fat in Cottage cheese is lower.

We used Cheese, provolone and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Provolone vs Cottage cheese 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.
Contains more Calcium +810.8%
Contains more Iron +642.9%
Contains more Magnesium +250%
Contains more Phosphorus +211.9%
Contains more Potassium +32.7%
Contains more Zinc +707.5%
Contains more Manganese +400%
Contains more Selenium +49.5%
Contains less Sodium -58.4%
Contains more Copper +11.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +810.8%
Contains more Iron +642.9%
Contains more Magnesium +250%
Contains more Phosphorus +211.9%
Contains more Potassium +32.7%
Contains more Zinc +707.5%
Contains more Manganese +400%
Contains more Selenium +49.5%
Contains less Sodium -58.4%
Contains more Copper +11.5%

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.
:
Contains more Vitamin A +528.6%
Contains more Vitamin E +187.5%
Contains more Vitamin D +400%
Contains more Vitamin B2 +96.9%
Contains more Vitamin B3 +57.6%
Contains more Vitamin B6 +58.7%
Contains more Vitamin B12 +239.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B5 +17%
Contains more Folate +20%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +528.6%
Contains more Vitamin E +187.5%
Contains more Vitamin D +400%
Contains more Vitamin B2 +96.9%
Contains more Vitamin B3 +57.6%
Contains more Vitamin B6 +58.7%
Contains more Vitamin B12 +239.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B5 +17%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +130%
Contains more Fats +519.1%
Contains more Other +234%
Contains more Carbs +57.9%
Contains more Water +94.8%
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Protein +130%
Contains more Fats +519.1%
Contains more Other +234%
Contains more Carbs +57.9%
Contains more Water +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +850.3%
Contains more Polyunsaturated fat +525.2%
Contains less Saturated Fat -89.9%
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +850.3%
Contains more Polyunsaturated fat +525.2%
Contains less Saturated Fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Cottage cheese Opinion
Net carbs 2.14g 3.38g Cottage cheese
Protein 25.58g 11.12g Provolone
Fats 26.62g 4.3g Provolone
Carbs 2.14g 3.38g Cottage cheese
Calories 351kcal 98kcal Provolone
Sugar 0.56g 2.67g Provolone
Calcium 756mg 83mg Provolone
Iron 0.52mg 0.07mg Provolone
Magnesium 28mg 8mg Provolone
Phosphorus 496mg 159mg Provolone
Potassium 138mg 104mg Provolone
Sodium 876mg 364mg Cottage cheese
Zinc 3.23mg 0.4mg Provolone
Copper 0.026mg 0.029mg Cottage cheese
Manganese 0.01mg 0.002mg Provolone
Selenium 14.5µg 9.7µg Provolone
Vitamin A 880IU 140IU Provolone
Vitamin A RAE 236µg 37µg Provolone
Vitamin E 0.23mg 0.08mg Provolone
Vitamin D 20IU 3IU Provolone
Vitamin D 0.5µg 0.1µg Provolone
Vitamin B1 0.019mg 0.027mg Cottage cheese
Vitamin B2 0.321mg 0.163mg Provolone
Vitamin B3 0.156mg 0.099mg Provolone
Vitamin B5 0.476mg 0.557mg Cottage cheese
Vitamin B6 0.073mg 0.046mg Provolone
Folate 10µg 12µg Cottage cheese
Vitamin B12 1.46µg 0.43µg Provolone
Vitamin K 2.2µg 0µg Provolone
Tryptophan 0.345mg 0.147mg Provolone
Threonine 0.982mg 0.5mg Provolone
Isoleucine 1.091mg 0.591mg Provolone
Leucine 2.297mg 1.116mg Provolone
Lysine 2.646mg 0.934mg Provolone
Methionine 0.686mg 0.269mg Provolone
Phenylalanine 1.287mg 0.577mg Provolone
Valine 1.64mg 0.748mg Provolone
Histidine 1.115mg 0.326mg Provolone
Cholesterol 69mg 17mg Cottage cheese
Saturated Fat 17.078g 1.718g Cottage cheese
Monounsaturated Fat 7.393g 0.778g Provolone
Polyunsaturated fat 0.769g 0.123g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
78%
Provolone
23%
Cottage cheese

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 2.11g)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 512mg)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 15.36g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.5)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.