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Provolone vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between Provolone and Romano cheese

  • Provolone has more Vitamin A RAE, Vitamin B12, and Zinc, however, Romano cheese is higher in Phosphorus, and Calcium.
  • Romano cheese covers your daily need of Phosphorus 38% more than Provolone.
  • Provolone has 2 times more Vitamin A RAE than Romano cheese. While Provolone has 236µg of Vitamin A RAE, Romano cheese has only 96µg.
  • Provolone has less Cholesterol.

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

Infographic

Provolone vs Romano 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 Potassium +60.5%
Contains less Sodium -38.9%
Contains more Zinc +25.2%
Contains more Calcium +40.7%
Contains more Iron +48.1%
Contains more Magnesium +46.4%
Contains more Phosphorus +53.2%
Contains more Copper +15.4%
Contains more Manganese +100%
Equal in Selenium - 14.5
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 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +60.5%
Contains less Sodium -38.9%
Contains more Zinc +25.2%
Contains more Calcium +40.7%
Contains more Iron +48.1%
Contains more Magnesium +46.4%
Contains more Phosphorus +53.2%
Contains more Copper +15.4%
Contains more Manganese +100%
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.
:
Contains more Vitamin A +112%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B5 +12.3%
Contains more Folate +42.9%
Contains more Vitamin B12 +30.4%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B6 +16.4%
Equal in Vitamin E - 0.23
Equal in Vitamin D - 0.5
Equal in Vitamin K - 2.2
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 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +112%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B5 +12.3%
Contains more Folate +42.9%
Contains more Vitamin B12 +30.4%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B6 +16.4%
Equal in Vitamin E - 0.23
Equal in Vitamin D - 0.5
Equal in Vitamin K - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +32.5%
Contains more Protein +24.3%
Contains more Carbs +69.6%
Contains more Other +42.7%
Equal in Fats - 26.94
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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Water +32.5%
Contains more Protein +24.3%
Contains more Carbs +69.6%
Contains more Other +42.7%
Equal in Fats - 26.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +29.7%
Equal in Saturated Fat - 17.115
Equal in Monounsaturated Fat - 7.838
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains more Polyunsaturated fat +29.7%
Equal in Saturated Fat - 17.115
Equal in Monounsaturated Fat - 7.838

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Romano cheese Opinion
Net carbs 2.14g 3.63g Romano cheese
Protein 25.58g 31.8g Romano cheese
Fats 26.62g 26.94g Romano cheese
Carbs 2.14g 3.63g Romano cheese
Calories 351kcal 387kcal Romano cheese
Sugar 0.56g 0.73g Provolone
Calcium 756mg 1064mg Romano cheese
Iron 0.52mg 0.77mg Romano cheese
Magnesium 28mg 41mg Romano cheese
Phosphorus 496mg 760mg Romano cheese
Potassium 138mg 86mg Provolone
Sodium 876mg 1433mg Provolone
Zinc 3.23mg 2.58mg Provolone
Copper 0.026mg 0.03mg Romano cheese
Manganese 0.01mg 0.02mg Romano cheese
Selenium 14.5µg 14.5µg
Vitamin A 880IU 415IU Provolone
Vitamin A RAE 236µg 96µg Provolone
Vitamin E 0.23mg 0.23mg
Vitamin D 20IU 20IU
Vitamin D 0.5µg 0.5µg
Vitamin B1 0.019mg 0.037mg Romano cheese
Vitamin B2 0.321mg 0.37mg Romano cheese
Vitamin B3 0.156mg 0.077mg Provolone
Vitamin B5 0.476mg 0.424mg Provolone
Vitamin B6 0.073mg 0.085mg Romano cheese
Folate 10µg 7µg Provolone
Vitamin B12 1.46µg 1.12µg Provolone
Vitamin K 2.2µg 2.2µg
Tryptophan 0.345mg 0.429mg Romano cheese
Threonine 0.982mg 1.171mg Romano cheese
Isoleucine 1.091mg 1.685mg Romano cheese
Leucine 2.297mg 3.071mg Romano cheese
Lysine 2.646mg 2.941mg Romano cheese
Methionine 0.686mg 0.852mg Romano cheese
Phenylalanine 1.287mg 1.71mg Romano cheese
Valine 1.64mg 2.183mg Romano cheese
Histidine 1.115mg 1.231mg Romano cheese
Cholesterol 69mg 104mg Provolone
Saturated Fat 17.078g 17.115g Provolone
Monounsaturated Fat 7.393g 7.838g Romano cheese
Polyunsaturated fat 0.769g 0.593g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Romano cheese
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
33%
Provolone
28%
Romano cheese
Minerals Daily Need Coverage Score
78%
Provolone
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Provolone
Provolone contains less Sodium (difference - 557mg)
Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Provolone
Provolone is lower in Saturated Fat (difference - 0.036999999999999g)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $2.1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.