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Provolone vs. Mozzarella — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on October 31, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Provolone
vs
Mozzarella

Summary

Provolone provides more sodium coverage and contains more vitamin B12vitamin A, RAE, and monounsaturated fat compared to mozzarella. There is mozzarella that has not been artificially lowered in salt. Additionally, mozzarella has lower levels of saturated fat than provolone and typically has a lower sodium content, which is generally considered a low-sodium cheese.

Introduction

Provolone is a semi-soft, cow's-milk cheese hailing from southern Italy. Like mozzarella, it undergoes a process involving plastic curd cheese, resulting in a smooth, pliablecreamy yellow interior. Provolone is often shaped into various forms, like pigs, fruits, or sausages, with its distinctive brownoily rind wrapped in cords that leave grooves. Frequently displayed in Italian food shops, it offers a slightly firmer texture than the soft, high-moisture white cheese known as mozzarella, which originates from Italy and is typically made from Italian buffalo or cow's milk.

Appearance, Taste, and Use

Provolone exhibits a diverse range of flavors, spanning from sharp to very mild, with a homogeneousslightly smooth texture. Its smoothgolden skin adds to its appeal. In contrast, mozzarella presents a smoothglossy surface, a white color, and a mild milk taste. Known for its delicate and slightly acidic flavor, mozzarella finds widespread use in cooking, featuring prominently in salads and various dishes, including pizzas and other Italian delicacies, both in its fresh and shredded forms. Provolone, known for its adaptability, is not only used as a table cheese and in sandwiches but also finds its way into baked pasta dishes and casseroles. Smoked provolone adds a unique aroma and flavor to various culinary creations.

Nutrition

You may find a nutrition infographic to help you better understand the nutritional differences between provolone and mozzarella at the bottom of this page.

Calories

In a 100-gram serving, mozzarella typically contains 280 calories, whereas provolone contains 351 calories.

Protein

Both mozzarella and provolone provide a respectable quantity of protein. Compared to mozzarella, which provides 27.5g of protein per 100g, provolone has 25.58g

Fats

More fats are found in provolone than in mozzarella. While Mozarella includes 17,1g of fat per 100g, it has 26,62g. Provolone contains more saturated fat as a result. In a 100-gram serving, mozzarella has 10.867 grams of saturated fat and 4.844 grams of monounsaturated fat, while provolone has 17.078 grams of saturated fat and 7.393 grams of monounsaturated fat. Furthermore, mozzarella includes 0.509 grams of polyunsaturated fat compared to 0.769 grams of provolone.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +52.6%
Contains more Polyunsaturated fat +51.1%
Contains less Saturated Fat -36.4%
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains more Monounsaturated Fat +52.6%
Contains more Polyunsaturated fat +51.1%
Contains less Saturated Fat -36.4%

Cholesterol 

More cholesterol is present in provolone than mozzarella. Compared to mozzarella, which has 54 mg of cholesterol per 100g, it has 69 mg.

Carbohydrates

There are very few carbohydrates in both. The carb content of mozzarella is 3.1 g per 100g, while that of provolone is 2.14g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Vitamins

Although their nutritional profiles are nearly identical, provolone contains higher amounts of vitamin Avitamin A RAE, and vitamin B12.

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.
:
Contains more Vitamin A +70.2%
Contains more Vitamin E +53.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B3 +30%
Contains more Folate +11.1%
Contains more Vitamin B12 +58.7%
Contains more Vitamin K +22.2%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.34
Equal in Vitamin B6 - 0.08
Equal in Folate - 9
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin A +70.2%
Contains more Vitamin E +53.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B3 +30%
Contains more Folate +11.1%
Contains more Vitamin B12 +58.7%
Contains more Vitamin K +22.2%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.34
Equal in Vitamin B6 - 0.08
Equal in Folate - 9

Minerals

More potassium (138 mg) and sodium (876 mg) are present in provolone. Mozzarella has a higher phosphorus content (524 mg) and a lower sodium content (16 mg). 

Both are among the top 5% of foods for calcium sources and have about equal amounts of zincmagnesium, and copper. There is mozzarella, whose sodium has not been artificially reduced; go to this link for more information.

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.
Contains more Iron +108%
Contains more Potassium +45.3%
Contains less Sodium -98.2%
Equal in Calcium - 731
Equal in Magnesium - 26
Equal in Phosphorus - 524
Equal in Zinc - 3.13
Equal in Copper - 0.027
Equal in Selenium - 15.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +108%
Contains more Potassium +45.3%
Contains less Sodium -98.2%
Equal in Calcium - 731
Equal in Magnesium - 26
Equal in Phosphorus - 524
Equal in Zinc - 3.13
Equal in Copper - 0.027
Equal in Selenium - 15.7

Glycemic Index

Both kinds of cheese have the same glycemic index. Their glycemic index is low. The glycemic index of mozzarella and provolone is 27.

Acidity

Both mozzarella and provolone are considered acidic based on their potential renal acid load (PRAL) values. However, mozzarella has a higher PRAL value of 20.7 compared to provolone, which has a PRAL value of 17.4.

Weight Loss and Diets

Provolone and mozzarella are suitable for a wide range of diets, including the KetoDashAtkinsMediterranean, and Paleo diets, given their lower carbohydrate content and rich nutritional profile.

Health Benefits

Cardiovascular Health

The sodium content in Provolone is comparatively high compared to Mozzarella at 876mg, necessitating caution for individuals adhering to a reduced sodium diet due to health considerations such as high blood pressureheart failure, or renal failure (1)Provolone and mozzarella feature Lactobacillus helveticus, potentially aiding in reducing arterial blood pressure by hindering the angiotensin-converting enzyme (ACE) (2, 3, 4). Nevertheless, it's crucial to note that Provolone and Mozzarella, akin to other tyramine-containing cheeses, can potentially trigger a hypertensive crisis, notably in those using MAO inhibitors, an antidepressant category (5, 6). Furthermore, the saturated fats in Provolone may elevate the risk of cardiovascular disease, primarily by increasing LDL (bad cholesterol) levels (7). Conversely, mozzarella cheese comes in various types with varying cholesterol levels, with the cholesterol content notably rising during storage (8). It's imperative to be cautious regarding cholesterol levels, particularly for those with specific dietary considerations. 

Diabetes

Calcium is abundant in both varieties of cheese, which may lessen dairy products' insulin resistance. Eating dairy products has been shown to lower insulin resistance risk by 21% (9). Furthermore, the glycemic index of wide cheese varieties is low, preventing insulin spikes and facilitating rapid glucose absorption (10).

  Digestive Health

Mozzarella is notably rich in lactobacilli, which act as probiotics, promoting a healthy balance of gut microflora and aiding digestion (11)Provolone, on the other hand, is abundant in threonine, an essential amino acid crucial for maintaining the integrity of the intestinal mucosa and facilitating the digestion and absorption of nutrients (12).

Cancer

The consumption of foods rich in Lactobacillus helveticus, found in Provolone and Mozzarella, has been linked to various health benefits, including the prevention of colon cancer cell and breast cancer cell growth (13)Additionally, while calcium-rich foods like mozzarella may decrease the risk of colorectal cancer, they may also potentially increase the risks associated with prostate cancer when consumed in high amounts (14, 15). 

Bone Health 

Provolone and Mozzarella, rich in calcium and phosphorus, play vital roles in supporting bone health, as these minerals are highly abundant in bone structure (16). While Mozzarella contains a higher phosphorus content (524 mg), both cheeses rank among the top 5% of foods for calcium sources. The abundance of calcium significantly aids in promoting bone health and mitigating the effects of osteoporosis. With most of the body's calcium (99%) and phosphorus (80%) stored in bones, their consumption is essential for maintaining bone density and strength. Moreover, Provolone's elevated protein content further contributes to preserving healthy bones (17). 

Downsides and Risks

Lactose intolerance and Milk allergy 

  • A lack of the enzyme lactase, which either breaks down or facilitates the digestion of the milk sugar lactose, is the hallmark of lactose intolerance. Cheeses like Provolone, mozzarella, and others can cause symptoms such as bloating, diarrhea, and flatulence in people who are lactose intolerant (18).
  • All dairy products, including provolone and mozzarella cheese, contain casein, a milk protein. A condition known as casein intolerance occurs when the body develops an allergy to the casein protein found in milk. When consuming casein-rich foods (like cheese or other dairy products), people who are allergic to casein may have harmful symptoms like wheezingbreathing difficultiesanaphylaxis (a potentially fatal acute allergic reaction), severe discomfortvomitingrashes, and more (19).Approximately 3% of children under the age of one year suffer from casein allergy. By the time the child becomes five, the allergy usually goes away, although it can come back at some point in the future. Casein allergies are 2% common in adults. 
Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Elen Khachatrian

Infographic

Provolone vs Mozzarella infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +55.7%
Contains more Other +96.3%
Contains more Carbs +44.9%
Contains more Water +21.9%
Equal in Protein - 27.5
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Fats +55.7%
Contains more Other +96.3%
Contains more Carbs +44.9%
Contains more Water +21.9%
Equal in Protein - 27.5

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Mozzarella Opinion
Net carbs 2.14g 3.1g Mozzarella
Protein 25.58g 27.5g Mozzarella
Fats 26.62g 17.1g Provolone
Carbs 2.14g 3.1g Mozzarella
Calories 351kcal 280kcal Provolone
Sugar 0.56g 1.23g Provolone
Calcium 756mg 731mg Provolone
Iron 0.52mg 0.25mg Provolone
Magnesium 28mg 26mg Provolone
Phosphorus 496mg 524mg Mozzarella
Potassium 138mg 95mg Provolone
Sodium 876mg 16mg Mozzarella
Zinc 3.23mg 3.13mg Provolone
Copper 0.026mg 0.027mg Mozzarella
Manganese 0.01mg Provolone
Selenium 14.5µg 15.7µg Mozzarella
Vitamin A 880IU 517IU Provolone
Vitamin A RAE 236µg 137µg Provolone
Vitamin E 0.23mg 0.15mg Provolone
Vitamin D 20IU 13IU Provolone
Vitamin D 0.5µg 0.3µg Provolone
Vitamin B1 0.019mg 0.02mg Mozzarella
Vitamin B2 0.321mg 0.34mg Mozzarella
Vitamin B3 0.156mg 0.12mg Provolone
Vitamin B5 0.476mg Provolone
Vitamin B6 0.073mg 0.08mg Mozzarella
Folate 10µg 9µg Provolone
Vitamin B12 1.46µg 0.92µg Provolone
Vitamin K 2.2µg 1.8µg Provolone
Tryptophan 0.345mg Provolone
Threonine 0.982mg Provolone
Isoleucine 1.091mg Provolone
Leucine 2.297mg Provolone
Lysine 2.646mg Provolone
Methionine 0.686mg Provolone
Phenylalanine 1.287mg Provolone
Valine 1.64mg Provolone
Histidine 1.115mg Provolone
Cholesterol 69mg 54mg Mozzarella
Saturated Fat 17.078g 10.867g Mozzarella
Monounsaturated Fat 7.393g 4.844g Provolone
Polyunsaturated fat 0.769g 0.509g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
33%
Provolone
23%
Mozzarella
Minerals Daily Need Coverage Score
78%
Provolone
66%
Mozzarella

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 - 0.67g)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 860mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 6.211g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $0.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.