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Provolone vs. Egg — In-Depth Nutrition Comparison

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The main differences between Provolone and Egg

  • Provolone is richer in Calcium, Phosphorus, and Zinc, yet Egg is richer in Copper, Choline, Selenium, and Vitamin B5.
  • Daily need coverage for Copper from Egg is 219% higher.
  • Provolone contains 15 times more Calcium than Egg. Provolone contains 756mg of Calcium, while Egg contains 50mg.
  • Egg contains less Sodium.

Food types used in this article are Cheese, provolone and Egg, whole, cooked, hard-boiled.

Infographic

Provolone vs Egg 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.
:
5
Egg
Contains more Calcium +1412%
Contains more Magnesium +180%
Contains more Phosphorus +188.4%
Contains more Zinc +207.6%
Contains more Iron +128.8%
Contains less Sodium -85.8%
Contains more Copper +7592.3%
Contains more Manganese +160%
Contains more Selenium +112.4%
Equal in Potassium - 126
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 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +1412%
Contains more Magnesium +180%
Contains more Phosphorus +188.4%
Contains more Zinc +207.6%
Contains more Iron +128.8%
Contains less Sodium -85.8%
Contains more Copper +7592.3%
Contains more Manganese +160%
Contains more Selenium +112.4%
Equal in Potassium - 126

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.
:
7
Egg
Contains more Vitamin A +69.2%
Contains more Vitamin B3 +143.8%
Contains more Vitamin B12 +31.5%
Contains more Vitamin K +633.3%
Contains more Vitamin E +347.8%
Contains more Vitamin D +340%
Contains more Vitamin B1 +247.4%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B5 +193.7%
Contains more Vitamin B6 +65.8%
Contains more Folate +340%
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% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +69.2%
Contains more Vitamin B3 +143.8%
Contains more Vitamin B12 +31.5%
Contains more Vitamin K +633.3%
Contains more Vitamin E +347.8%
Contains more Vitamin D +340%
Contains more Vitamin B1 +247.4%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B5 +193.7%
Contains more Vitamin B6 +65.8%
Contains more Folate +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Egg
Contains more Protein +103.3%
Contains more Fats +150.9%
Contains more Carbs +91.1%
Contains more Other +340.2%
Contains more Water +82.2%
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
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +103.3%
Contains more Fats +150.9%
Contains more Carbs +91.1%
Contains more Other +340.2%
Contains more Water +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Egg
Contains more Monounsaturated Fat +81.3%
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +83.9%
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +81.3%
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +83.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Egg
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Egg Opinion
Net carbs 2.14g 1.12g Provolone
Protein 25.58g 12.58g Provolone
Fats 26.62g 10.61g Provolone
Carbs 2.14g 1.12g Provolone
Calories 351kcal 155kcal Provolone
Sugar 0.56g 1.12g Provolone
Calcium 756mg 50mg Provolone
Iron 0.52mg 1.19mg Egg
Magnesium 28mg 10mg Provolone
Phosphorus 496mg 172mg Provolone
Potassium 138mg 126mg Provolone
Sodium 876mg 124mg Egg
Zinc 3.23mg 1.05mg Provolone
Copper 0.026mg 2mg Egg
Manganese 0.01mg 0.026mg Egg
Selenium 14.5µg 30.8µg Egg
Vitamin A 880IU 520IU Provolone
Vitamin A RAE 236µg 149µg Provolone
Vitamin E 0.23mg 1.03mg Egg
Vitamin D 20IU 87IU Egg
Vitamin D 0.5µg 2.2µg Egg
Vitamin B1 0.019mg 0.066mg Egg
Vitamin B2 0.321mg 0.513mg Egg
Vitamin B3 0.156mg 0.064mg Provolone
Vitamin B5 0.476mg 1.398mg Egg
Vitamin B6 0.073mg 0.121mg Egg
Folate 10µg 44µg Egg
Vitamin B12 1.46µg 1.11µg Provolone
Vitamin K 2.2µg 0.3µg Provolone
Tryptophan 0.345mg 0.153mg Provolone
Threonine 0.982mg 0.604mg Provolone
Isoleucine 1.091mg 0.686mg Provolone
Leucine 2.297mg 1.075mg Provolone
Lysine 2.646mg 0.904mg Provolone
Methionine 0.686mg 0.392mg Provolone
Phenylalanine 1.287mg 0.668mg Provolone
Valine 1.64mg 0.767mg Provolone
Histidine 1.115mg 0.298mg Provolone
Cholesterol 69mg 373mg Provolone
Saturated Fat 17.078g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 7.393g 4.077g Provolone
Polyunsaturated fat 0.769g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Provolone
45%
Egg
Minerals Daily Need Coverage Score
78%
Provolone
103%
Egg

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 304mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 752mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 13.811g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.5)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.