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  6. Provolone vs. Sardines

Provolone vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between provolone and sardines

  • Provolone has more calcium; however, sardines are higher in vitamin B12, selenium, vitamin B3, iron, vitamin D, and copper.
  • Sardines cover your daily need for vitamin B12, 312% more than provolone.
  • Provolone has 11 times more saturated fat than sardines. While provolone has 17.078g of saturated fat, sardines have only 1.528g.
  • The glycemic index of provolone is higher.

These are the specific foods used in this comparison Cheese, provolone and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Provolone vs Sardines 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.
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more CalciumCalcium +97.9%
Contains more ZincZinc +146.6%
Contains more MagnesiumMagnesium +39.3%
Contains more PotassiumPotassium +187.7%
Contains more IronIron +461.5%
Contains more CopperCopper +615.4%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +980%
Contains more SeleniumSelenium +263.4%
~equal in Phosphorus ~490mg

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +637.5%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin EVitamin E +787%
Contains more Vitamin DVitamin D +860%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B3Vitamin B3 +3262.2%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin B6Vitamin B6 +128.8%
Contains more Vitamin B12Vitamin B12 +512.3%
Contains more Vitamin KVitamin K +18.2%
Contains more CholineCholine +387%
~equal in Vitamin C ~0mg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Provolone Sardines DV% diff.
Vitamin B12 1.46µg 8.94µg 312%
Saturated fat 17.078g 1.528g 71%
Selenium 14.5µg 52.7µg 69%
Calcium 756mg 382mg 37%
Vitamin B3 0.156mg 5.245mg 32%
Iron 0.52mg 2.92mg 30%
Polyunsaturated fat 0.769g 5.148g 29%
Sodium 876mg 307mg 25%
Cholesterol 69mg 142mg 24%
Fats 26.62g 11.45g 23%
Vitamin A 236µg 32µg 23%
Vitamin D 20IU 193IU 22%
Vitamin D 0.5µg 4.8µg 22%
Copper 0.026mg 0.186mg 18%
Zinc 3.23mg 1.31mg 17%
Vitamin E 0.23mg 2.04mg 12%
Choline 15.4mg 75mg 11%
Monounsaturated fat 7.393g 3.869g 9%
Potassium 138mg 397mg 8%
Vitamin B6 0.073mg 0.167mg 7%
Calories 351kcal 208kcal 7%
Vitamin B2 0.321mg 0.227mg 7%
Vitamin B1 0.019mg 0.08mg 5%
Manganese 0.01mg 0.108mg 4%
Vitamin B5 0.476mg 0.642mg 3%
Magnesium 28mg 39mg 3%
Protein 25.58g 24.62g 2%
Phosphorus 496mg 490mg 1%
Carbs 2.14g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 0.56g 0g N/A
Vitamin K 2.2µg 2.6µg 0%
Folate 10µg 10µg 0%
Tryptophan 0.345mg 0.276mg 0%
Threonine 0.982mg 1.079mg 0%
Isoleucine 1.091mg 1.134mg 0%
Leucine 2.297mg 2.001mg 0%
Lysine 2.646mg 2.26mg 0%
Methionine 0.686mg 0.729mg 0%
Phenylalanine 1.287mg 0.961mg 0%
Valine 1.64mg 1.268mg 0%
Histidine 1.115mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +132.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.6%
~equal in Protein ~24.62g
~equal in Other ~4.32g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +91.1%
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +569.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.