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Provolone vs. Endive — In-Depth Nutrition Comparison

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How are provolone and endive different?

  • Provolone is richer in calcium, phosphorus, vitamin B12, and selenium, while endive is higher in vitamin K, folate, and vitamin A.
  • Endive covers your daily need for vitamin K, 191% more than provolone.
  • Endive is lower in cholesterol.
  • Endive has a higher glycemic index (45) than provolone (27).

Cheese, provolone and Endive, raw types were used in this article.

Infographic

Provolone vs Endive 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%
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +1353.8%
Contains more ZincZinc +308.9%
Contains more PhosphorusPhosphorus +1671.4%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +127.5%
Contains more IronIron +59.6%
Contains more CopperCopper +280.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +4100%

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%
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin AVitamin A +118.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328%
Contains more Vitamin B6Vitamin B6 +265%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +91.3%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more Vitamin KVitamin K +10400%
Contains more FolateFolate +1320%
~equal in Choline ~16.8mg

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
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1946.4%
Contains more FatsFats +13210%
Contains more OtherOther +234%
Contains more CarbsCarbs +56.5%
Contains more WaterWater +129%

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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +184725%
Contains more Poly. FatPolyunsaturated fat +783.9%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Endive
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Endive DV% diff.
Vitamin K 2.2µg 231µg 191%
Saturated fat 17.078g 0.048g 77%
Calcium 756mg 52mg 70%
Phosphorus 496mg 28mg 67%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 1.25g 49%
Fats 26.62g 0.2g 41%
Sodium 876mg 22mg 37%
Folate 10µg 142µg 33%
Selenium 14.5µg 0.2µg 26%
Cholesterol 69mg 0mg 23%
Zinc 3.23mg 0.79mg 22%
Vitamin B2 0.321mg 0.075mg 19%
Monounsaturated fat 7.393g 0.004g 18%
Manganese 0.01mg 0.42mg 18%
Calories 351kcal 17kcal 17%
Vitamin A 236µg 108µg 14%
Fiber 0g 3.1g 12%
Copper 0.026mg 0.099mg 8%
Vitamin B5 0.476mg 0.9mg 8%
Vitamin C 0mg 6.5mg 7%
Polyunsaturated fat 0.769g 0.087g 5%
Vitamin B1 0.019mg 0.08mg 5%
Potassium 138mg 314mg 5%
Iron 0.52mg 0.83mg 4%
Vitamin B6 0.073mg 0.02mg 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 28mg 15mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.156mg 0.4mg 2%
Vitamin E 0.23mg 0.44mg 1%
Carbs 2.14g 3.35g 0%
Net carbs 2.14g 0.25g N/A
Sugar 0.56g 0.25g N/A
Choline 15.4mg 16.8mg 0%
Tryptophan 0.345mg 0.005mg 0%
Threonine 0.982mg 0.05mg 0%
Isoleucine 1.091mg 0.072mg 0%
Leucine 2.297mg 0.098mg 0%
Lysine 2.646mg 0.063mg 0%
Methionine 0.686mg 0.014mg 0%
Phenylalanine 1.287mg 0.053mg 0%
Valine 1.64mg 0.063mg 0%
Histidine 1.115mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Endive
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
66%
Endive
Minerals Daily Need Coverage Score
78%
Provolone
21%
Endive

Comparison summary

Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 18)
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 854mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 17.03g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2.1)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.