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  6. Olive vs. Provolone

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, protein, zinc, selenium, and vitamin B2.
  • Provolone covers your daily need for 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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Olive
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Olive
Olive
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 79% 4.6% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +617.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1080%
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 +∞%

All nutrients comparison - raw data values

Nutrient Olive Provolone DV% diff.
Saturated fat 1.415g 17.078g 71%
Phosphorus 3mg 496mg 70%
Calcium 88mg 756mg 67%
Vitamin B12 0µg 1.46µg 61%
Protein 0.84g 25.58g 49%
Iron 3.3mg 0.52mg 35%
Zinc 0.22mg 3.23mg 27%
Fats 10.68g 26.62g 25%
Copper 0.251mg 0.026mg 25%
Selenium 0.9µg 14.5µg 25%
Vitamin B2 0mg 0.321mg 25%
Vitamin A 20µg 236µg 24%
Cholesterol 0mg 69mg 23%
Fiber 3.2g 0g 13%
Calories 115kcal 351kcal 12%
Vitamin E 1.65mg 0.23mg 9%
Vitamin B5 0.015mg 0.476mg 9%
Magnesium 4mg 28mg 6%
Sodium 735mg 876mg 6%
Vitamin B6 0.009mg 0.073mg 5%
Potassium 8mg 138mg 4%
Vitamin D* 0 IU 20 IU 3%
Vitamin D 0µg 0.5µg 3%
Folate 0µg 10µg 3%
Vitamin C 0.9mg 0mg 1%
Carbs 6.26g 2.14g 1%
Vitamin B1 0.003mg 0.019mg 1%
Vitamin B3 0.037mg 0.156mg 1%
Vitamin K 1.4µg 2.2µg 1%
Choline 10.3mg 15.4mg 1%
Monounsaturated fat 7.888g 7.393g 1%
Polyunsaturated fat 0.911g 0.769g 1%
Protein per 100 calories 0.73g 7.3g N/A
Calories per 10 g protein 1369kcal 137kcal N/A
Weight per 100 calories 87g 28g N/A
Unsaturated / Saturated Fat ratio 6.2 0.48 N/A
Net carbs 3.06g 2.14g N/A
Sugar 0g 0.56g N/A
Manganese 0.02mg 0.01mg 0%
Tryptophan 0.345mg 0%
Threonine 0.026mg 0.982mg 0%
Isoleucine 0.031mg 1.091mg 0%
Leucine 0.05mg 2.297mg 0%
Lysine 0.032mg 2.646mg 0%
Methionine 0.012mg 0.686mg 0%
Phenylalanine 0.029mg 1.287mg 0%
Valine 0.038mg 1.64mg 0%
Histidine 0.023mg 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
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%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
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

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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.