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Liver vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between liver and provolone?

  • Liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and copper, yet provolone is richer in calcium.
  • Liver's daily need coverage for vitamin B12 is 717% higher.
  • Liver has 34 times more iron than provolone. Liver has 17.92mg of iron, while provolone has 0.52mg.
  • Provolone contains less cholesterol.
  • Liver has a lower glycemic index than provolone.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Cheese, provolone types in this comparison.

Infographic

Liver 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.
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 +3346.2%
Contains more CopperCopper +2338.5%
Contains more ZincZinc +108%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +2900%
Contains more SeleniumSelenium +365.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +7460%
Contains more PhosphorusPhosphorus +105.8%
~equal in Potassium ~138mg

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.
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +2190.3%
Contains more Vitamin B1Vitamin B1 +1257.9%
Contains more Vitamin B2Vitamin B2 +584.1%
Contains more Vitamin B3Vitamin B3 +5307.1%
Contains more Vitamin B5Vitamin B5 +902.9%
Contains more Vitamin B6Vitamin B6 +680.8%
Contains more Vitamin B12Vitamin B12 +1178.8%
Contains more FolateFolate +1530%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +75.7%
Contains more WaterWater +57.1%
Contains more FatsFats +505%
Contains more OtherOther +214%
~equal in Protein ~25.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 +36.5%
Contains more Mono. FatMonounsaturated fat +1073.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Provolone DV% diff.
Vitamin B12 18.67µg 1.46µg 717%
Vitamin A 5405µg 236µg 574%
Iron 17.92mg 0.52mg 218%
Vitamin B2 2.196mg 0.321mg 144%
Selenium 67.5µg 14.5µg 96%
Cholesterol 355mg 69mg 95%
Vitamin B5 4.774mg 0.476mg 86%
Calcium 10mg 756mg 75%
Saturated fat 1.41g 17.078g 71%
Copper 0.634mg 0.026mg 68%
Vitamin B3 8.435mg 0.156mg 52%
Folate 163µg 10µg 38%
Vitamin B6 0.57mg 0.073mg 38%
Phosphorus 241mg 496mg 36%
Sodium 49mg 876mg 36%
Fats 4.4g 26.62g 34%
Zinc 6.72mg 3.23mg 32%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.019mg 20%
Monounsaturated fat 0.63g 7.393g 17%
Manganese 0.3mg 0.01mg 13%
Calories 165kcal 351kcal 9%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Magnesium 14mg 28mg 3%
Vitamin D 20IU 3%
Polyunsaturated fat 1.05g 0.769g 2%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Carbs 3.76g 2.14g 1%
Protein 26.02g 25.58g 1%
Net carbs 3.76g 2.14g N/A
Potassium 150mg 138mg 0%
Sugar 0.56g N/A
Tryptophan 0.366mg 0.345mg 0%
Threonine 1.107mg 0.982mg 0%
Isoleucine 1.32mg 1.091mg 0%
Leucine 2.319mg 2.297mg 0%
Lysine 2.007mg 2.646mg 0%
Methionine 0.645mg 0.686mg 0%
Phenylalanine 1.274mg 1.287mg 0%
Valine 1.607mg 1.64mg 0%
Histidine 0.708mg 1.115mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
422%
Liver
32%
Provolone
Minerals Daily Need Coverage Score
161%
Liver
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 286mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 827mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 15.668g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.2)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.