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  6. Lobster Raw vs. Provolone

Lobster Raw vs. Provolone — In-Depth Nutrition Comparison

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Important differences between lobster Raw and provolone

  • Lobster Raw has more copper, selenium, and vitamin B5; however, provolone has more calcium, phosphorus, vitamin B2, and vitamin A.
  • Lobster Raw's daily need coverage for copper is 147% more.
  • Lobster Raw has 4 times more selenium than provolone. Lobster Raw has 63.6µg of selenium, while provolone has 14.5µg.
  • Provolone is lower in cholesterol.
  • Provolone has a higher glycemic index than lobster Raw.

The food varieties used in the comparison are Crustaceans, lobster, northern, raw and Cheese, provolone.

Infographic

Lobster Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +44.9%
Contains more CopperCopper +5088.5%
Contains less SodiumSodium -51.7%
Contains more ManganeseManganese +460%
Contains more SeleniumSelenium +338.6%
Contains more CalciumCalcium +800%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +208.1%
~equal in Zinc ~3.23mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 +278.3%
Contains more Vitamin B3Vitamin B3 +919.9%
Contains more Vitamin B5Vitamin B5 +204.4%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more CholineCholine +356.5%
Contains more Vitamin AVitamin A +23500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2192.9%
Contains more Vitamin B12Vitamin B12 +16.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.019mg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 WaterWater +97.7%
Contains more ProteinProtein +54.8%
Contains more FatsFats +3449.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +164.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 -98.9%
Contains more Mono. FatMonounsaturated fat +3260.5%
Contains more Poly. FatPolyunsaturated fat +159.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lobster Raw Provolone
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lobster Raw Provolone DV% diff.
Copper 1.349mg 0.026mg 147%
Selenium 63.6µg 14.5µg 89%
Saturated fat 0.181g 17.078g 77%
Calcium 84mg 756mg 67%
Phosphorus 161mg 496mg 48%
Fats 0.75g 26.62g 40%
Vitamin A 1µg 236µg 26%
Vitamin B2 0.014mg 0.321mg 24%
Sodium 423mg 876mg 20%
Cholesterol 127mg 69mg 19%
Vitamin B5 1.449mg 0.476mg 19%
Monounsaturated fat 0.22g 7.393g 18%
Protein 16.52g 25.58g 18%
Calories 77kcal 351kcal 14%
Choline 70.3mg 15.4mg 10%
Vitamin B12 1.25µg 1.46µg 9%
Vitamin B3 1.591mg 0.156mg 9%
Vitamin E 0.87mg 0.23mg 4%
Zinc 3.53mg 3.23mg 3%
Polyunsaturated fat 0.296g 0.769g 3%
Vitamin D 0µg 0.5µg 3%
Iron 0.26mg 0.52mg 3%
Vitamin D 1IU 20IU 2%
Manganese 0.056mg 0.01mg 2%
Potassium 200mg 138mg 2%
Vitamin B6 0.104mg 0.073mg 2%
Magnesium 38mg 28mg 2%
Vitamin K 0µg 2.2µg 2%
Carbs 0g 2.14g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 0.56g N/A
Vitamin B1 0.02mg 0.019mg 0%
Trans fat 0.011g N/A
Folate 10µg 10µg 0%
Tryptophan 0.215mg 0.345mg 0%
Threonine 0.654mg 0.982mg 0%
Isoleucine 0.723mg 1.091mg 0%
Leucine 1.197mg 2.297mg 0%
Lysine 1.24mg 2.646mg 0%
Methionine 0.413mg 0.686mg 0%
Phenylalanine 0.68mg 1.287mg 0%
Valine 0.741mg 1.64mg 0%
Histidine 0.413mg 1.115mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Raw Provolone
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Lobster Raw
32%
Provolone
Minerals Daily Need Coverage Score
110%
Lobster Raw
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 58mg)
Which food is lower in Sugar?
Lobster Raw
Lobster Raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Lobster Raw
Lobster Raw contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Lobster Raw
Lobster Raw is lower in Saturated fat (difference - 16.897g)
Which food is lower in glycemic index?
Lobster Raw
Lobster Raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Lobster Raw
Lobster Raw is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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.
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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.