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  6. Provolone vs. Cod

Provolone vs. Cod — In-Depth Nutrition Comparison

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Significant differences between Provolone and Cod

  • Provolone has more Calcium, Phosphorus, Zinc, Vitamin A RAE, Vitamin B12, and Vitamin B2, however, Cod is richer in Vitamin B5, and Selenium.
  • Cod covers your daily Vitamin B5 needs 3050% more than Provolone.
  • Cod has 130 times less Saturated Fat than Provolone. Provolone has 17.078g of Saturated Fat, while Cod has 0.131g.

Specific food types used in this comparison are Cheese, provolone and Fish, cod, Atlantic, raw.

Infographic

Provolone vs Cod 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.
Provolone
Provolone
4
:
6
Cod
Cod
Contains more Calcium +4625%
Contains more Iron +36.8%
Contains more Phosphorus +144.3%
Contains more Zinc +617.8%
Contains more Magnesium +14.3%
Contains more Potassium +199.3%
Contains less Sodium -93.8%
Contains more Manganese +50%
Contains more Selenium +128.3%
Equal in Copper - 0.028
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +4625%
Contains more Iron +36.8%
Contains more Phosphorus +144.3%
Contains more Zinc +617.8%
Contains more Magnesium +14.3%
Contains more Potassium +199.3%
Contains less Sodium -93.8%
Contains more Manganese +50%
Contains more Selenium +128.3%
Equal in Copper - 0.028

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.
Provolone
Provolone
5
:
7
Cod
Cod
Contains more Vitamin A +2100%
Contains more Vitamin B2 +393.8%
Contains more Folate +42.9%
Contains more Vitamin B12 +60.4%
Contains more Vitamin K +2100%
Contains more Vitamin E +178.3%
Contains more Vitamin D +80%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +1222.4%
Contains more Vitamin B5 +32042.9%
Contains more Vitamin B6 +235.6%
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +2100%
Contains more Vitamin B2 +393.8%
Contains more Folate +42.9%
Contains more Vitamin B12 +60.4%
Contains more Vitamin K +2100%
Contains more Vitamin E +178.3%
Contains more Vitamin D +80%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +1222.4%
Contains more Vitamin B5 +32042.9%
Contains more Vitamin B6 +235.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
4
:
1
Cod
Cod
Contains more Protein +43.6%
Contains more Fats +3873.1%
Contains more Carbs +∞%
Contains more Other +1470%
Contains more Water +98.3%
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
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +43.6%
Contains more Fats +3873.1%
Contains more Carbs +∞%
Contains more Other +1470%
Contains more Water +98.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +7764.9%
Contains more Polyunsaturated fat +232.9%
Contains less Saturated Fat -99.2%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +7764.9%
Contains more Polyunsaturated fat +232.9%
Contains less Saturated 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 Cod
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Cod Opinion
Net carbs 2.14g 0g Provolone
Protein 25.58g 17.81g Provolone
Fats 26.62g 0.67g Provolone
Carbs 2.14g 0g Provolone
Calories 351kcal 82kcal Provolone
Sugar 0.56g 0g Cod
Calcium 756mg 16mg Provolone
Iron 0.52mg 0.38mg Provolone
Magnesium 28mg 32mg Cod
Phosphorus 496mg 203mg Provolone
Potassium 138mg 413mg Cod
Sodium 876mg 54mg Cod
Zinc 3.23mg 0.45mg Provolone
Copper 0.026mg 0.028mg Cod
Manganese 0.01mg 0.015mg Cod
Selenium 14.5µg 33.1µg Cod
Vitamin A 880IU 40IU Provolone
Vitamin A RAE 236µg 12µg Provolone
Vitamin E 0.23mg 0.64mg Cod
Vitamin D 20IU 36IU Cod
Vitamin D 0.5µg 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.019mg 0.076mg Cod
Vitamin B2 0.321mg 0.065mg Provolone
Vitamin B3 0.156mg 2.063mg Cod
Vitamin B5 0.476mg 153mg Cod
Vitamin B6 0.073mg 0.245mg Cod
Folate 10µg 7µg Provolone
Vitamin B12 1.46µg 0.91µg Provolone
Vitamin K 2.2µg 0.1µg Provolone
Tryptophan 0.345mg 0.199mg Provolone
Threonine 0.982mg 0.781mg Provolone
Isoleucine 1.091mg 0.821mg Provolone
Leucine 2.297mg 1.447mg Provolone
Lysine 2.646mg 1.635mg Provolone
Methionine 0.686mg 0.527mg Provolone
Phenylalanine 1.287mg 0.695mg Provolone
Valine 1.64mg 0.917mg Provolone
Histidine 1.115mg 0.524mg Provolone
Cholesterol 69mg 43mg Cod
Saturated Fat 17.078g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 7.393g 0.094g Provolone
Polyunsaturated fat 0.769g 0.231g Provolone

Which food is preferable for your diet?

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

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
790%
Cod
Minerals Daily Need Coverage Score
78%
Provolone
38%
Cod

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 822mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 16.947g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.2)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.