Provolone vs. Sardine — In-Depth Nutrition Comparison
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Summary of differences between provolone and sardine
- Provolone has more calcium; however, sardine is higher in vitamin B12, selenium, vitamin B3, iron, vitamin D, and copper.
- Sardine covers your daily need for vitamin B12, 312% more than provolone.
- Provolone has 11 times more saturated fat than sardine. While provolone has 17.078g of saturated fat, sardine has 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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +91.1% |
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Poly. FatPolyunsaturated fat | +569.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
119%
Minerals Daily Need Coverage Score
78%
94%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 569mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 15.55g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Provolone is lower in Cholesterol (difference - 73mg)
Which food is cheaper?
Provolone is cheaper (difference - $4.5)
Which food is richer in minerals?
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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.