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  6. Provolone vs. Romano cheese

Provolone vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between provolone and romano cheese

  • Provolone has more vitamin B12, vitamin A, and zinc; however, romano cheese is higher in phosphorus and calcium.
  • Romano cheese covers your daily need for phosphorus, 38% more than provolone.
  • Provolone has 2 times more vitamin A than romano cheese. While provolone has 880IU of vitamin A, romano cheese has only 415IU.
  • Provolone has less cholesterol.

These are the specific foods used in this comparison Cheese, provolone and Cheese, romano.

Infographic

Provolone vs Romano cheese 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.
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +60.5%
Contains more ZincZinc +25.2%
Contains less SodiumSodium -38.9%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +40.7%
Contains more IronIron +48.1%
Contains more CopperCopper +15.4%
Contains more PhosphorusPhosphorus +53.2%
Contains more ManganeseManganese +100%
~equal in Selenium ~14.5µg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +145.8%
Contains more Vitamin B3Vitamin B3 +102.6%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B12Vitamin B12 +30.4%
Contains more FolateFolate +42.9%
Contains more Vitamin B1Vitamin B1 +94.7%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B6Vitamin B6 +16.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~0.5µg
~equal in Vitamin K ~2.2µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Provolone Romano cheese DV% diff.
Phosphorus 496mg 760mg 38%
Calcium 756mg 1064mg 31%
Sodium 876mg 1433mg 24%
Vitamin A 236µg 96µg 16%
Vitamin B12 1.46µg 1.12µg 14%
Protein 25.58g 31.8g 12%
Cholesterol 69mg 104mg 12%
Zinc 3.23mg 2.58mg 6%
Vitamin B2 0.321mg 0.37mg 4%
Magnesium 28mg 41mg 3%
Iron 0.52mg 0.77mg 3%
Calories 351kcal 387kcal 2%
Vitamin B1 0.019mg 0.037mg 2%
Potassium 138mg 86mg 2%
Polyunsaturated fat 0.769g 0.593g 1%
Monounsaturated fat 7.393g 7.838g 1%
Folate 10µg 7µg 1%
Vitamin B6 0.073mg 0.085mg 1%
Vitamin B5 0.476mg 0.424mg 1%
Fats 26.62g 26.94g 0%
Net carbs 2.14g 3.63g N/A
Carbs 2.14g 3.63g 0%
Vitamin D 20IU 20IU 0%
Sugar 0.56g 0.73g N/A
Copper 0.026mg 0.03mg 0%
Vitamin E 0.23mg 0.23mg 0%
Vitamin D 0.5µg 0.5µg 0%
Selenium 14.5µg 14.5µg 0%
Manganese 0.01mg 0.02mg 0%
Vitamin B3 0.156mg 0.077mg 0%
Vitamin K 2.2µg 2.2µg 0%
Saturated fat 17.078g 17.115g 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.345mg 0.429mg 0%
Threonine 0.982mg 1.171mg 0%
Isoleucine 1.091mg 1.685mg 0%
Leucine 2.297mg 3.071mg 0%
Lysine 2.646mg 2.941mg 0%
Methionine 0.686mg 0.852mg 0%
Phenylalanine 1.287mg 1.71mg 0%
Valine 1.64mg 2.183mg 0%
Histidine 1.115mg 1.231mg 0%

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +32.5%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +69.6%
Contains more OtherOther +42.7%
~equal in Fats ~26.94g

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains more Poly. FatPolyunsaturated fat +29.7%
~equal in Saturated fat ~17.115g
~equal in Monounsaturated fat ~7.838g

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.