Mozzarella vs. Provolone — Health Impact and Nutrition Comparison

Calories

In a 100-gram serving, mozzarella typically contains 280 calories, whereas provolone contains 351 calories.

Protein

Both mozzarella and provolone provide a respectable quantity of protein. Compared to mozzarella, which provides 27.5g of protein per 100g, provolone has 25.58g. 

Fats

More fats are found in provolone than in mozzarella. While Mozarella includes 17,1g of fat per 100g, it has 26,62g. Provolone contains more saturated fat as a result. In a 100-gram serving, mozzarella has 10.867 grams of saturated fat and 4.844 grams of monounsaturated fat, while provolone has 17.078 grams of saturated fat and 7.393 grams of monounsaturated fat. Furthermore, mozzarella includes 0.509 grams of polyunsaturated fat compared to 0.769 grams of provolone.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mozzarella

1

Saturated Fat: Sat. Fat 10.867 g

Monounsaturated Fat: Mono. Fat 4.844 g

Polyunsaturated fat: Poly. Fat 0.509 g

Provolone

2

Saturated Fat: Sat. Fat 17.078 g

Monounsaturated Fat: Mono. Fat 7.393 g

Polyunsaturated fat: Poly. Fat 0.769 g

Contains less Sat. FatSaturated Fat

-36.4%

Contains more Mono. FatMonounsaturated Fat	+52.6%
Contains more Poly. FatPolyunsaturated fat	+51.1%

Cholesterol 

More cholesterol is present in provolone than mozzarella. Compared to mozzarella, which has 54 mg of cholesterol per 100g, it has 69 mg.

Carbohydrates

There are very few carbohydrates in both. The carb content of mozzarella is 3.1 g per 100g, while that of provolone is 2.14g. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Mozzarella

0

Provolone

0

Vitamins

Although their nutritional profiles are nearly identical, provolone contains higher amounts of vitamin A, vitamin A RAE, and vitamin B12.

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.

Mozzarella

1

Provolone

8

Contains more CholineCholine

+19.5%

Contains more Vitamin AVitamin A	+70.2%
Contains more Vitamin EVitamin E	+53.3%
Contains more Vitamin DVitamin D	+66.7%
Contains more Vitamin B3Vitamin B3	+30%
Contains more Vitamin B12Vitamin B12	+58.7%
Contains more Vitamin KVitamin K	+22.2%
Contains more FolateFolate	+11.1%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.019mg

~equal in Vitamin B2 ~0.321mg

~equal in Vitamin B6 ~0.073mg

Minerals

More potassium (138 mg) and sodium (876 mg) are present in provolone. Mozzarella has a higher phosphorus content (524 mg) and a lower sodium content (16 mg). 

Both are among the top 5% of foods for calcium sources and have about equal amounts of zinc, magnesium, and copper. There is mozzarella, whose sodium has not been artificially reduced; go to this link for more information.

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.

Mozzarella

1

Provolone

3

Contains less SodiumSodium

-98.2%

Contains more PotassiumPotassium	+45.3%
Contains more IronIron	+108%

~equal in Magnesium ~28mg

~equal in Calcium ~756mg

~equal in Copper ~0.026mg

~equal in Zinc ~3.23mg

~equal in Phosphorus ~496mg

~equal in Selenium ~14.5µg

Glycemic Index

Both kinds of cheese have the same glycemic index. Their glycemic index is low. The glycemic index of mozzarella and provolone is 27.

Acidity

Both mozzarella and provolone are considered acidic based on their potential renal acid load (PRAL) values. However, mozzarella has a higher PRAL value of 20.7 compared to provolone, which has a PRAL value of 17.4.

Cardiovascular Health

The sodium content in Provolone is comparatively high compared to Mozzarella at 876mg, necessitating caution for individuals adhering to a reduced sodium diet due to health considerations such as high blood pressure, heart failure, or renal failure (1).  Provolone and mozzarella feature Lactobacillus helveticus, potentially aiding in reducing arterial blood pressure by hindering the angiotensin-converting enzyme (ACE) (2, 3, 4). Nevertheless, it's crucial to note that Provolone and Mozzarella, akin to other tyramine-containing cheeses, can potentially trigger a hypertensive crisis, notably in those using MAO inhibitors, an antidepressant category (5, 6). Furthermore, the saturated fats in Provolone may elevate the risk of cardiovascular disease, primarily by increasing LDL (bad cholesterol) levels (7). Conversely, mozzarella cheese comes in various types with varying cholesterol levels, with the cholesterol content notably rising during storage (8). It's imperative to be cautious regarding cholesterol levels, particularly for those with specific dietary considerations. 

Diabetes

Calcium is abundant in both varieties of cheese, which may lessen dairy products' insulin resistance. Eating dairy products has been shown to lower insulin resistance risk by 21% (9). Furthermore, the glycemic index of wide cheese varieties is low, preventing insulin spikes and facilitating rapid glucose absorption (10).

  Digestive Health

Mozzarella is notably rich in lactobacilli, which act as probiotics, promoting a healthy balance of gut microflora and aiding digestion (11). Provolone, on the other hand, is abundant in threonine, an essential amino acid crucial for maintaining the integrity of the intestinal mucosa and facilitating the digestion and absorption of nutrients (12).

Cancer

The consumption of foods rich in Lactobacillus helveticus, found in Provolone and Mozzarella, has been linked to various health benefits, including the prevention of colon cancer cell and breast cancer cell growth (13). Additionally, while calcium-rich foods like mozzarella may decrease the risk of colorectal cancer, they may also potentially increase the risks associated with prostate cancer when consumed in high amounts (14, 15). 

Bone Health 

Provolone and Mozzarella, rich in calcium and phosphorus, play vital roles in supporting bone health, as these minerals are highly abundant in bone structure (16). While Mozzarella contains a higher phosphorus content (524 mg), both cheeses rank among the top 5% of foods for calcium sources. The abundance of calcium significantly aids in promoting bone health and mitigating the effects of osteoporosis. With most of the body's calcium (99%) and phosphorus (80%) stored in bones, their consumption is essential for maintaining bone density and strength. Moreover, Provolone's elevated protein content further contributes to preserving healthy bones (17). 

Lactose intolerance and Milk allergy 

• A lack of the enzyme lactase, which either breaks down or facilitates the digestion of the milk sugar lactose, is the hallmark of lactose intolerance. Cheeses like Provolone, mozzarella, and others can cause symptoms such as bloating, diarrhea, and flatulence in people who are lactose intolerant (18).
• All dairy products, including provolone and mozzarella cheese, contain casein, a milk protein. A condition known as casein intolerance occurs when the body develops an allergy to the casein protein found in milk. When consuming casein-rich foods (like cheese or other dairy products), people who are allergic to casein may have harmful symptoms like wheezing, breathing difficulties, anaphylaxis (a potentially fatal acute allergic reaction), severe discomfort, vomiting, rashes, and more (19).Approximately 3% of children under the age of one year suffer from casein allergy. By the time the child becomes five, the allergy usually goes away, although it can come back at some point in the future. Casein allergies are 2% common in adults.