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  6. Onion vs. Provolone

Onion vs. Provolone — In-Depth Nutrition Comparison

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What are the differences between Onion and Provolone?

  • Provolone is richer than Onion in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, Selenium, and Vitamin B2.
  • Provolone's daily need coverage for Saturated Fat is 85% more.
  • The amount of Sodium in Onion is lower.

We used Onions, raw and Cheese, provolone types in this article.

Infographic

Onion 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.
Onion
Onion
4
:
6
Provolone
Provolone
Contains less Sodium -99.5%
Contains more Copper +50%
Contains more Manganese +1190%
Contains more Calcium +3187%
Contains more Iron +147.6%
Contains more Magnesium +180%
Contains more Phosphorus +1610.3%
Contains more Zinc +1800%
Contains more Selenium +2800%
Equal in Potassium - 138
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains less Sodium -99.5%
Contains more Copper +50%
Contains more Manganese +1190%
Contains more Calcium +3187%
Contains more Iron +147.6%
Contains more Magnesium +180%
Contains more Phosphorus +1610.3%
Contains more Zinc +1800%
Contains more Selenium +2800%
Equal in Potassium - 138

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.
Onion
Onion
4
:
8
Provolone
Provolone
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.1%
Contains more Vitamin B6 +64.4%
Contains more Folate +90%
Contains more Vitamin A +43900%
Contains more Vitamin E +1050%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1088.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +287%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +450%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Provolone
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 C +∞%
Contains more Vitamin B1 +142.1%
Contains more Vitamin B6 +64.4%
Contains more Folate +90%
Contains more Vitamin A +43900%
Contains more Vitamin E +1050%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1088.9%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +287%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
3
Provolone
Provolone
Contains more Carbs +336.4%
Contains more Water +117.6%
Contains more Protein +2225.5%
Contains more Fats +26520%
Contains more Other +1245.7%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Provolone
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 Carbs +336.4%
Contains more Water +117.6%
Contains more Protein +2225.5%
Contains more Fats +26520%
Contains more Other +1245.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Provolone
Provolone
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +56769.2%
Contains more Polyunsaturated fat +4423.5%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +56769.2%
Contains more Polyunsaturated fat +4423.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion 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 Onion Provolone Opinion
Net carbs 7.64g 2.14g Onion
Protein 1.1g 25.58g Provolone
Fats 0.1g 26.62g Provolone
Carbs 9.34g 2.14g Onion
Calories 40kcal 351kcal Provolone
Fructose 1.29g Onion
Sugar 4.24g 0.56g Provolone
Fiber 1.7g 0g Onion
Calcium 23mg 756mg Provolone
Iron 0.21mg 0.52mg Provolone
Magnesium 10mg 28mg Provolone
Phosphorus 29mg 496mg Provolone
Potassium 146mg 138mg Onion
Sodium 4mg 876mg Onion
Zinc 0.17mg 3.23mg Provolone
Copper 0.039mg 0.026mg Onion
Manganese 0.129mg 0.01mg Onion
Selenium 0.5µg 14.5µg Provolone
Vitamin A 2IU 880IU Provolone
Vitamin A RAE 0µg 236µg Provolone
Vitamin E 0.02mg 0.23mg Provolone
Vitamin D 0IU 20IU Provolone
Vitamin D 0µg 0.5µg Provolone
Vitamin C 7.4mg 0mg Onion
Vitamin B1 0.046mg 0.019mg Onion
Vitamin B2 0.027mg 0.321mg Provolone
Vitamin B3 0.116mg 0.156mg Provolone
Vitamin B5 0.123mg 0.476mg Provolone
Vitamin B6 0.12mg 0.073mg Onion
Folate 19µg 10µg Onion
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 0.4µg 2.2µg Provolone
Tryptophan 0.014mg 0.345mg Provolone
Threonine 0.021mg 0.982mg Provolone
Isoleucine 0.014mg 1.091mg Provolone
Leucine 0.025mg 2.297mg Provolone
Lysine 0.039mg 2.646mg Provolone
Methionine 0.002mg 0.686mg Provolone
Phenylalanine 0.025mg 1.287mg Provolone
Valine 0.021mg 1.64mg Provolone
Histidine 0.014mg 1.115mg Provolone
Cholesterol 0mg 69mg Onion
Saturated Fat 0.042g 17.078g Onion
Monounsaturated Fat 0.013g 7.393g Provolone
Polyunsaturated fat 0.017g 0.769g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Onion
33%
Provolone
Minerals Daily Need Coverage Score
8%
Onion
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 - 3.68g)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 872mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 17.036g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 12)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.3)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.