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Olive oil vs. Provolone — In-Depth Nutrition Comparison

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How are olive oil and provolone different?

  • Olive oil is richer in vitamin E and vitamin K, while provolone is higher in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Olive oil covers your daily need for vitamin E, 94% more than provolone.
  • Olive oil contains 27 times more vitamin K than provolone. Olive oil contains 60.2µg of vitamin K, while provolone contains 2.2µg.
  • Olive oil is lower in sodium.
  • Provolone has a higher glycemic index (27) than olive oil (0).

Oil, olive, salad or cooking and Cheese, provolone types were used in this article.

Infographic

Olive oil vs Provolone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +75500%
Contains more PotassiumPotassium +13700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.52mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin EVitamin E +6139.1%
Contains more Vitamin KVitamin K +2636.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +275.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
68% 29% 3%
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 -19.1%
Contains more Mono. FatMonounsaturated fat +886.9%
Contains more Poly. FatPolyunsaturated fat +1268.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Provolone DV% diff.
Monounsaturated fat 72.961g 7.393g 164%
Fats 100g 26.62g 113%
Vitamin E 14.35mg 0.23mg 94%
Calcium 1mg 756mg 76%
Phosphorus 0mg 496mg 71%
Polyunsaturated fat 10.523g 0.769g 65%
Vitamin B12 0µg 1.46µg 61%
Protein 0g 25.58g 51%
Vitamin K 60.2µg 2.2µg 48%
Sodium 2mg 876mg 38%
Zinc 0mg 3.23mg 29%
Calories 884kcal 351kcal 27%
Selenium 0µg 14.5µg 26%
Vitamin A 0µg 236µg 26%
Vitamin B2 0mg 0.321mg 25%
Cholesterol 0mg 69mg 23%
Saturated fat 13.808g 17.078g 15%
Vitamin B5 0mg 0.476mg 10%
Magnesium 0mg 28mg 7%
Vitamin B6 0mg 0.073mg 6%
Potassium 1mg 138mg 4%
Copper 0mg 0.026mg 3%
Choline 0.3mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Folate 0µg 10µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B1 0mg 0.019mg 2%
Vitamin B3 0mg 0.156mg 1%
Iron 0.56mg 0.52mg 1%
Carbs 0g 2.14g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 0.56g N/A
Manganese 0mg 0.01mg 0%
Tryptophan 0mg 0.345mg 0%
Threonine 0mg 0.982mg 0%
Isoleucine 0mg 1.091mg 0%
Leucine 0mg 2.297mg 0%
Lysine 0mg 2.646mg 0%
Methionine 0mg 0.686mg 0%
Phenylalanine 0mg 1.287mg 0%
Valine 0mg 1.64mg 0%
Histidine 0mg 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Provolone
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Olive oil
32%
Provolone
Minerals Daily Need Coverage Score
2%
Olive oil
78%
Provolone

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 3.27g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.1)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.