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Provolone vs. Crab meat — In-Depth Nutrition Comparison

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Important differences between provolone and crab meat

  • Provolone has more calcium, phosphorus, vitamin B2, and vitamin A; however, crab meat has more vitamin B12, copper, selenium, zinc, and folate.
  • Crab meat's daily need coverage for vitamin B12 is 418% more.
  • Provolone has 128 times more saturated fat than crab meat. Provolone has 17.078g of saturated fat, while crab meat has 0.133g.
  • Provolone has a higher glycemic index than crab meat.

The food varieties used in the comparison are Cheese, provolone and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Provolone vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more CalciumCalcium +1181.4%
Contains more PhosphorusPhosphorus +77.1%
Contains less SodiumSodium -18.3%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +89.9%
Contains more IronIron +46.2%
Contains more CopperCopper +4446.2%
Contains more ZincZinc +135.9%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +175.9%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +2522.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +483.6%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +178.9%
Contains more Vitamin B3Vitamin B3 +759%
Contains more Vitamin B6Vitamin B6 +146.6%
Contains more Vitamin B12Vitamin B12 +687.7%
Contains more FolateFolate +410%

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +32.2%
Contains more FatsFats +1628.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +201.9%
Contains more WaterWater +89.4%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +3896.2%
Contains more Poly. FatPolyunsaturated fat +43.5%
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 Crab meat
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Crab meat DV% diff.
Vitamin B12 1.46µg 11.5µg 418%
Copper 0.026mg 1.182mg 128%
Saturated fat 17.078g 0.133g 77%
Calcium 756mg 59mg 70%
Selenium 14.5µg 40µg 46%
Zinc 3.23mg 7.62mg 40%
Fats 26.62g 1.54g 39%
Phosphorus 496mg 280mg 31%
Vitamin A 236µg 9µg 25%
Vitamin B2 0.321mg 0.055mg 20%
Monounsaturated fat 7.393g 0.185g 18%
Calories 351kcal 97kcal 13%
Protein 25.58g 19.35g 12%
Folate 10µg 51µg 10%
Sodium 876mg 1072mg 9%
Vitamin B6 0.073mg 0.18mg 8%
Vitamin C 0mg 7.6mg 8%
Magnesium 28mg 63mg 8%
Vitamin B3 0.156mg 1.34mg 7%
Cholesterol 69mg 53mg 5%
Potassium 138mg 262mg 4%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Iron 0.52mg 0.76mg 3%
Choline 15.4mg 3%
Vitamin B1 0.019mg 0.053mg 3%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.769g 0.536g 2%
Vitamin B5 0.476mg 0.4mg 2%
Vitamin K 2.2µg 2%
Manganese 0.01mg 0.04mg 1%
Carbs 2.14g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 0.56g N/A
Tryptophan 0.345mg 0.269mg 0%
Threonine 0.982mg 0.783mg 0%
Isoleucine 1.091mg 0.938mg 0%
Leucine 2.297mg 1.536mg 0%
Lysine 2.646mg 1.684mg 0%
Methionine 0.686mg 0.545mg 0%
Phenylalanine 1.287mg 0.817mg 0%
Valine 1.64mg 0.91mg 0%
Histidine 1.115mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Crab meat
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
125%
Crab meat
Minerals Daily Need Coverage Score
78%
Provolone
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Provolone
Provolone contains less Sodium (difference - 196mg)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $9.5)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 16.945g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.