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Provolone vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between provolone and buckwheat

  • Buckwheat has less calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
  • Provolone covers your daily saturated fat needs 85% more than buckwheat.
  • Buckwheat has less cholesterol.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Cheese, provolone and Buckwheat groats, roasted, cooked.

Infographic

Provolone vs Buckwheat 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +10700%
Contains more PotassiumPotassium +56.8%
Contains more ZincZinc +429.5%
Contains more PhosphorusPhosphorus +608.6%
Contains more SeleniumSelenium +559.1%
Contains more MagnesiumMagnesium +82.1%
Contains more IronIron +53.8%
Contains more CopperCopper +461.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3930%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +723.1%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B3Vitamin B3 +502.6%
Contains more FolateFolate +40%
Contains more CholineCholine +30.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.077mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +656.8%
Contains more FatsFats +4193.5%
Contains more OtherOther +995.3%
Contains more CarbsCarbs +831.8%
Contains more WaterWater +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +3832.4%
Contains more Poly. FatPolyunsaturated fat +309%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Buckwheat DV% diff.
Saturated fat 17.078g 0.134g 77%
Calcium 756mg 7mg 75%
Vitamin B12 1.46µg 0µg 61%
Phosphorus 496mg 70mg 61%
Protein 25.58g 3.38g 44%
Fats 26.62g 0.62g 40%
Sodium 876mg 4mg 38%
Vitamin A 236µg 0µg 26%
Zinc 3.23mg 0.61mg 24%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.321mg 0.039mg 22%
Selenium 14.5µg 2.2µg 22%
Monounsaturated fat 7.393g 0.188g 18%
Manganese 0.01mg 0.403mg 17%
Calories 351kcal 92kcal 13%
Copper 0.026mg 0.146mg 13%
Fiber 0g 2.7g 11%
Carbs 2.14g 19.94g 6%
Vitamin B3 0.156mg 0.94mg 5%
Magnesium 28mg 51mg 5%
Iron 0.52mg 0.8mg 4%
Polyunsaturated fat 0.769g 0.188g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B1 0.019mg 0.04mg 2%
Vitamin B5 0.476mg 0.359mg 2%
Vitamin E 0.23mg 0.09mg 1%
Folate 10µg 14µg 1%
Choline 15.4mg 20.1mg 1%
Potassium 138mg 88mg 1%
Net carbs 2.14g 17.24g N/A
Sugar 0.56g 0.9g N/A
Vitamin B6 0.073mg 0.077mg 0%
Vitamin K 2.2µg 1.9µg 0%
Tryptophan 0.345mg 0.049mg 0%
Threonine 0.982mg 0.129mg 0%
Isoleucine 1.091mg 0.127mg 0%
Leucine 2.297mg 0.212mg 0%
Lysine 2.646mg 0.172mg 0%
Methionine 0.686mg 0.044mg 0%
Phenylalanine 1.287mg 0.133mg 0%
Valine 1.64mg 0.173mg 0%
Histidine 1.115mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Buckwheat
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
32%
Provolone
8%
Buckwheat
Minerals Daily Need Coverage Score
78%
Provolone
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 872mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 16.944g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.1)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.