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Provolone vs. Graham cracker — In-Depth Nutrition Comparison

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How are provolone and graham cracker different?

  • Provolone is richer in calcium, vitamin B12, phosphorus, and zinc, while graham cracker is higher in manganese, iron, vitamin B3, and vitamin B1.
  • Provolone covers your daily need for saturated fat, 77% more than graham cracker.
  • Graham cracker is lower in cholesterol.
  • Graham cracker has a higher glycemic index (74) than provolone (27).

Cheese, provolone and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Provolone vs Graham cracker 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +881.8%
Contains more ZincZinc +236.5%
Contains more PhosphorusPhosphorus +168.1%
Contains more SeleniumSelenium +130.2%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +626.9%
Contains more CopperCopper +553.8%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +10090%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161%
Contains more Vitamin EVitamin E +556.5%
Contains more Vitamin B1Vitamin B1 +1294.7%
Contains more Vitamin B3Vitamin B3 +2745.5%
Contains more Vitamin B6Vitamin B6 +113.7%
Contains more Vitamin KVitamin K +550%
Contains more FolateFolate +810%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.317mg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +282.4%
Contains more FatsFats +151.1%
Contains more WaterWater +1108%
Contains more OtherOther +183.7%
Contains more CarbsCarbs +3529%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +194.7%
Contains less Sat. FatSaturated fat -90.4%
Contains more Poly. FatPolyunsaturated fat +600.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Graham cracker
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol 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 Graham cracker DV% diff.
Saturated fat 17.078g 1.633g 70%
Calcium 756mg 77mg 68%
Vitamin B12 1.46µg 0µg 61%
Manganese 0.01mg 1.019mg 44%
Phosphorus 496mg 185mg 44%
Iron 0.52mg 3.78mg 41%
Protein 25.58g 6.69g 38%
Polyunsaturated fat 0.769g 5.388g 31%
Vitamin B3 0.156mg 4.439mg 27%
Vitamin A 236µg 0µg 26%
Carbs 2.14g 77.66g 25%
Fats 26.62g 10.6g 25%
Cholesterol 69mg 0mg 23%
Vitamin B1 0.019mg 0.265mg 21%
Zinc 3.23mg 0.96mg 21%
Folate 10µg 91µg 20%
Starch 46.56g 19%
Sodium 876mg 459mg 18%
Copper 0.026mg 0.17mg 16%
Selenium 14.5µg 6.3µg 15%
Fiber 0g 3.4g 14%
Monounsaturated fat 7.393g 2.509g 12%
Vitamin K 2.2µg 14.3µg 10%
Vitamin E 0.23mg 1.51mg 9%
Vitamin B6 0.073mg 0.156mg 6%
Calories 351kcal 430kcal 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 28mg 40mg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 5.9mg 2%
Vitamin B5 0.476mg 0.42mg 1%
Fructose 0.99g 1%
Potassium 138mg 170mg 1%
Net carbs 2.14g 74.26g N/A
Sugar 0.56g 24.85g N/A
Vitamin B2 0.321mg 0.317mg 0%
Trans fat 0.055g N/A
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
78%
Provolone
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 24.29g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 417mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 15.445g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.