Provolone vs. Ham — In-Depth Nutrition Comparison
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How are provolone and ham different?
- Provolone is higher in calcium, phosphorus, vitamin B12, and vitamin A; however, ham is richer in vitamin B1, vitamin B6, vitamin B3, and choline.
- Daily need coverage for saturated fat for provolone is 76% higher.
- Ham has less saturated fat.
- Ham has a lower glycemic index (0) than provolone (27).
Cheese, provolone and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +9350% |
| Contains more ZincZinc | +12.2% |
| Contains more PhosphorusPhosphorus | +153.1% |
| Contains less SodiumSodium | -27.2% |
| Contains more PotassiumPotassium | +108% |
| Contains more IronIron | +184.6% |
| Contains more CopperCopper | +203.8% |
| Contains more ManganeseManganese | +440% |
| Contains more SeleniumSelenium | +34.5% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +58.9% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin B12Vitamin B12 | +124.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin DVitamin D | +60% |
| Contains more Vitamin B1Vitamin B1 | +3868.4% |
| Contains more Vitamin B3Vitamin B3 | +2478.8% |
| Contains more Vitamin B6Vitamin B6 | +447.9% |
| Contains more CholineCholine | +452.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 756mg | 8mg | 75% |
| Saturated fat | 17.078g | 1.81g | 69% |
| Vitamin B1 | 0.019mg | 0.754mg | 61% |
| Phosphorus | 496mg | 196mg | 43% |
| Vitamin B12 | 1.46µg | 0.65µg | 34% |
| Fats | 26.62g | 5.53g | 32% |
| Vitamin A | 236µg | 0µg | 26% |
| Vitamin B6 | 0.073mg | 0.4mg | 25% |
| Vitamin B3 | 0.156mg | 4.023mg | 24% |
| Sodium | 876mg | 1203mg | 14% |
| Choline | 15.4mg | 85.1mg | 13% |
| Monounsaturated fat | 7.393g | 2.62g | 12% |
| Iron | 0.52mg | 1.48mg | 12% |
| Calories | 351kcal | 145kcal | 10% |
| Selenium | 14.5µg | 19.5µg | 9% |
| Protein | 25.58g | 20.93g | 9% |
| Vitamin B2 | 0.321mg | 0.202mg | 9% |
| Copper | 0.026mg | 0.079mg | 6% |
| Cholesterol | 69mg | 53mg | 5% |
| Potassium | 138mg | 287mg | 4% |
| Zinc | 3.23mg | 2.88mg | 3% |
| Magnesium | 28mg | 14mg | 3% |
| Polyunsaturated fat | 0.769g | 0.54g | 2% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Vitamin D | 20IU | 32IU | 2% |
| Folate | 10µg | 3µg | 2% |
| Manganese | 0.01mg | 0.054mg | 2% |
| Vitamin D | 0.5µg | 0.8µg | 2% |
| Vitamin B5 | 0.476mg | 0.403mg | 1% |
| Carbs | 2.14g | 1.5g | 0% |
| Net carbs | 2.14g | 1.5g | N/A |
| Sugar | 0.56g | 0g | N/A |
| Vitamin E | 0.23mg | 0.25mg | 0% |
| Tryptophan | 0.345mg | 0.251mg | 0% |
| Threonine | 0.982mg | 0.931mg | 0% |
| Isoleucine | 1.091mg | 0.918mg | 0% |
| Leucine | 2.297mg | 1.661mg | 0% |
| Lysine | 2.646mg | 1.775mg | 0% |
| Methionine | 0.686mg | 0.553mg | 0% |
| Phenylalanine | 1.287mg | 0.904mg | 0% |
| Valine | 1.64mg | 0.908mg | 0% |
| Histidine | 1.115mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.2% |
| Contains more FatsFats | +381.4% |
| Contains more CarbsCarbs | +42.7% |
| Contains more WaterWater | +65.3% |
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +182.2% |
| Contains more Poly. FatPolyunsaturated fat | +42.4% |
| Contains less Sat. FatSaturated fat | -89.4% |
