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Olive vs. Provolone — In-Depth Nutrition Comparison

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How are Olive and Provolone different?

  • Olive is richer in Iron, and Copper, while Provolone is higher in Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A.
  • Provolone covers your daily need of Saturated Fat 78% more than Olive.
  • Olive contains 10 times more Copper than Provolone. Olive contains 0.251mg of Copper, while Provolone contains 0.026mg.
  • Olive is lower in Saturated Fat.

Olives, ripe, canned (small-extra large) and Cheese, provolone types were used in this article.

Infographic

Olive 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.
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 IronIron +534.6%
Contains more CopperCopper +865.4%
Contains less SodiumSodium -16.1%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +759.1%
Contains more PotassiumPotassium +1625%
Contains more ZincZinc +1368.2%
Contains more PhosphorusPhosphorus +16433.3%
Contains more SeleniumSelenium +1511.1%

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.
Olive
2
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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% 53% 4.6% 15% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +617.4%
Contains more Vitamin AVitamin A +118.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +321.6%
Contains more Vitamin B5Vitamin B5 +3073.3%
Contains more Vitamin B6Vitamin B6 +711.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 CarbsCarbs +192.5%
Contains more WaterWater +95.3%
Contains more ProteinProtein +2945.2%
Contains more FatsFats +149.3%
Contains more OtherOther +111.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
3
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -91.7%
Contains more Poly. FatPolyunsaturated fat +18.5%
~equal in Monounsaturated Fat ~7.393g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Provolone
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Olive Provolone Opinion
Calories 115kcal 351kcal Provolone
Protein 0.84g 25.58g Provolone
Fats 10.68g 26.62g Provolone
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 2.14g Olive
Carbs 6.26g 2.14g Olive
Cholesterol 0mg 69mg Olive
Vitamin D 0IU 20IU Provolone
Magnesium 4mg 28mg Provolone
Calcium 88mg 756mg Provolone
Potassium 8mg 138mg Provolone
Iron 3.3mg 0.52mg Olive
Sugar 0g 0.56g Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.026mg Olive
Zinc 0.22mg 3.23mg Provolone
Phosphorus 3mg 496mg Provolone
Sodium 735mg 876mg Olive
Vitamin A 403IU 880IU Provolone
Vitamin A 20µg 236µg Provolone
Vitamin E 1.65mg 0.23mg Olive
Vitamin D 0µg 0.5µg Provolone
Manganese 0.02mg 0.01mg Olive
Selenium 0.9µg 14.5µg Provolone
Vitamin B1 0.003mg 0.019mg Provolone
Vitamin B2 0mg 0.321mg Provolone
Vitamin B3 0.037mg 0.156mg Provolone
Vitamin B5 0.015mg 0.476mg Provolone
Vitamin B6 0.009mg 0.073mg Provolone
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 1.4µg 2.2µg Provolone
Folate 0µg 10µg Provolone
Choline 10.3mg 15.4mg Provolone
Saturated Fat 1.415g 17.078g Olive
Monounsaturated Fat 7.888g 7.393g Olive
Polyunsaturated fat 0.911g 0.769g Olive
Tryptophan 0.345mg Provolone
Threonine 0.026mg 0.982mg Provolone
Isoleucine 0.031mg 1.091mg Provolone
Leucine 0.05mg 2.297mg Provolone
Lysine 0.032mg 2.646mg Provolone
Methionine 0.012mg 0.686mg Provolone
Phenylalanine 0.029mg 1.287mg Provolone
Valine 0.038mg 1.64mg Provolone
Histidine 0.023mg 1.115mg Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
31%
Provolone
Minerals Daily Need Coverage Score
35%
Olive
78%
Provolone

Comparison summary

Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 27)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $1)
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
Olive is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 141mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 15.663g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.