Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg white vs. Provolone — In-Depth Nutrition Comparison

Compare

How are Egg white and Provolone different?

  • Egg white is higher in Selenium, and Vitamin B2, however, Provolone is richer in Calcium, Phosphorus, Vitamin B12, Zinc, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Provolone is 85% higher.
  • Egg white has less Sodium.

Egg, white, raw, fresh and Cheese, provolone are the varieties used in this article.

Infographic

Egg white 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.
Contains more Potassium +18.1%
Contains less Sodium -81.1%
Contains more Selenium +37.9%
Contains more Calcium +10700%
Contains more Iron +550%
Contains more Magnesium +154.5%
Contains more Phosphorus +3206.7%
Contains more Zinc +10666.7%
Contains more Copper +13%
Equal in Manganese - 0.01
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Potassium +18.1%
Contains less Sodium -81.1%
Contains more Selenium +37.9%
Contains more Calcium +10700%
Contains more Iron +550%
Contains more Magnesium +154.5%
Contains more Phosphorus +3206.7%
Contains more Zinc +10666.7%
Contains more Copper +13%
Equal in Manganese - 0.01

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 B2 +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +375%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +150.5%
Contains more Vitamin B6 +1360%
Contains more Folate +150%
Contains more Vitamin B12 +1522.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +375%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +150.5%
Contains more Vitamin B6 +1360%
Contains more Folate +150%
Contains more Vitamin B12 +1522.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +113.8%
Contains more Protein +134.7%
Contains more Fats +15558.8%
Contains more Carbs +193.2%
Contains more Other +647.6%
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 Water +113.8%
Contains more Protein +134.7%
Contains more Fats +15558.8%
Contains more Carbs +193.2%
Contains more Other +647.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Provolone
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 Egg white Provolone Opinion
Net carbs 0.73g 2.14g Provolone
Protein 10.9g 25.58g Provolone
Fats 0.17g 26.62g Provolone
Carbs 0.73g 2.14g Provolone
Calories 52kcal 351kcal Provolone
Fructose 0.07g Egg white
Sugar 0.71g 0.56g Provolone
Calcium 7mg 756mg Provolone
Iron 0.08mg 0.52mg Provolone
Magnesium 11mg 28mg Provolone
Phosphorus 15mg 496mg Provolone
Potassium 163mg 138mg Egg white
Sodium 166mg 876mg Egg white
Zinc 0.03mg 3.23mg Provolone
Copper 0.023mg 0.026mg Provolone
Manganese 0.011mg 0.01mg Egg white
Selenium 20µg 14.5µg Egg white
Vitamin A 0IU 880IU Provolone
Vitamin A RAE 0µg 236µg Provolone
Vitamin E 0mg 0.23mg Provolone
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin B1 0.004mg 0.019mg Provolone
Vitamin B2 0.439mg 0.321mg Egg white
Vitamin B3 0.105mg 0.156mg Provolone
Vitamin B5 0.19mg 0.476mg Provolone
Vitamin B6 0.005mg 0.073mg Provolone
Folate 4µg 10µg Provolone
Vitamin B12 0.09µg 1.46µg Provolone
Vitamin K 0µg 2.2µg Provolone
Tryptophan 0.125mg 0.345mg Provolone
Threonine 0.449mg 0.982mg Provolone
Isoleucine 0.661mg 1.091mg Provolone
Leucine 1.016mg 2.297mg Provolone
Lysine 0.806mg 2.646mg Provolone
Methionine 0.399mg 0.686mg Provolone
Phenylalanine 0.686mg 1.287mg Provolone
Valine 0.809mg 1.64mg Provolone
Histidine 0.29mg 1.115mg Provolone
Cholesterol 0mg 69mg Egg white
Saturated Fat 0g 17.078g Egg white
Monounsaturated Fat 0g 7.393g Provolone
Polyunsaturated fat 0g 0.769g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
11%
Egg white
33%
Provolone
Minerals Daily Need Coverage Score
17%
Egg white
78%
Provolone

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 - 0.15g)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 710mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 17.078g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.5)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.