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  6. Provolone vs. Feta

Provolone vs. Feta — In-Depth Nutrition Comparison

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The main differences between Provolone and Feta

  • Provolone is richer in Calcium, Phosphorus, and Vitamin A RAE, yet Feta is richer in Vitamin B2, Vitamin B6, Vitamin B1, Vitamin B5, and Vitamin B12.
  • Daily need coverage for Vitamin B2 from Feta is 40% higher.
  • Provolone contains 2 times more Vitamin A RAE than Feta. Provolone contains 236µg of Vitamin A RAE, while Feta contains 125µg.
  • Feta contains less Saturated Fat.

Food types used in this article are Cheese, provolone and Cheese, feta.

Infographic

Provolone vs Feta 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
6
:
4
Feta
Feta
Contains more Calcium +53.3%
Contains more Magnesium +47.4%
Contains more Phosphorus +47.2%
Contains more Potassium +122.6%
Contains more Zinc +12.2%
Contains more Iron +25%
Contains more Copper +23.1%
Contains more Manganese +180%
Equal in Sodium - 917
Equal in Selenium - 15
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Calcium +53.3%
Contains more Magnesium +47.4%
Contains more Phosphorus +47.2%
Contains more Potassium +122.6%
Contains more Zinc +12.2%
Contains more Iron +25%
Contains more Copper +23.1%
Contains more Manganese +180%
Equal in Sodium - 917
Equal in Selenium - 15

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
4
:
7
Feta
Feta
Contains more Vitamin A +108.5%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +710.5%
Contains more Vitamin B2 +162.9%
Contains more Vitamin B3 +535.3%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +480.8%
Contains more Folate +220%
Contains more Vitamin B12 +15.8%
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +108.5%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +710.5%
Contains more Vitamin B2 +162.9%
Contains more Vitamin B3 +535.3%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +480.8%
Contains more Folate +220%
Contains more Vitamin B12 +15.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
2
:
3
Feta
Feta
Contains more Protein +80%
Contains more Fats +25.1%
Contains more Carbs +91.1%
Contains more Water +34.8%
Contains more Other +10.4%
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
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +80%
Contains more Fats +25.1%
Contains more Carbs +91.1%
Contains more Water +34.8%
Contains more Other +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Feta
Feta
Contains more Monounsaturated Fat +59.9%
Contains more Polyunsaturated fat +30.1%
Contains less Saturated Fat -12.5%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains more Monounsaturated Fat +59.9%
Contains more Polyunsaturated fat +30.1%
Contains less Saturated Fat -12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Feta Opinion
Net carbs 2.14g 4.09g Feta
Protein 25.58g 14.21g Provolone
Fats 26.62g 21.28g Provolone
Carbs 2.14g 4.09g Feta
Calories 351kcal 264kcal Provolone
Sugar 0.56g 4.09g Provolone
Calcium 756mg 493mg Provolone
Iron 0.52mg 0.65mg Feta
Magnesium 28mg 19mg Provolone
Phosphorus 496mg 337mg Provolone
Potassium 138mg 62mg Provolone
Sodium 876mg 917mg Provolone
Zinc 3.23mg 2.88mg Provolone
Copper 0.026mg 0.032mg Feta
Manganese 0.01mg 0.028mg Feta
Selenium 14.5µg 15µg Feta
Vitamin A 880IU 422IU Provolone
Vitamin A RAE 236µg 125µg Provolone
Vitamin E 0.23mg 0.18mg Provolone
Vitamin D 20IU 16IU Provolone
Vitamin D 0.5µg 0.4µg Provolone
Vitamin B1 0.019mg 0.154mg Feta
Vitamin B2 0.321mg 0.844mg Feta
Vitamin B3 0.156mg 0.991mg Feta
Vitamin B5 0.476mg 0.967mg Feta
Vitamin B6 0.073mg 0.424mg Feta
Folate 10µg 32µg Feta
Vitamin B12 1.46µg 1.69µg Feta
Vitamin K 2.2µg 1.8µg Provolone
Tryptophan 0.345mg 0.2mg Provolone
Threonine 0.982mg 0.637mg Provolone
Isoleucine 1.091mg 0.803mg Provolone
Leucine 2.297mg 1.395mg Provolone
Lysine 2.646mg 1.219mg Provolone
Methionine 0.686mg 0.368mg Provolone
Phenylalanine 1.287mg 0.675mg Provolone
Valine 1.64mg 1.065mg Provolone
Histidine 1.115mg 0.397mg Provolone
Cholesterol 69mg 89mg Provolone
Saturated Fat 17.078g 14.946g Feta
Monounsaturated Fat 7.393g 4.623g Provolone
Polyunsaturated fat 0.769g 0.591g Provolone

Which food is preferable for your diet?

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

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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
57%
Feta
Minerals Daily Need Coverage Score
78%
Provolone
63%
Feta

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Provolone
Provolone contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 2.132g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is cheaper?
?
The foods are relatively equal in price ($2.5)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.