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Provolone vs. Liverwurst — In-Depth Nutrition Comparison

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What are the main differences between provolone and liverwurst?

  • Provolone is richer in calcium and phosphorus, yet liverwurst is richer in vitamin B12, vitamin A, iron, selenium, vitamin B2, vitamin B5, and vitamin B3.
  • Liverwurst's daily need coverage for vitamin B12 is 500% higher.
  • Provolone has 34 times more calcium than liverwurst. Provolone has 756mg of calcium, while liverwurst has 22mg.
  • Liverwurst contains less saturated fat.

We used Cheese, provolone and Liverwurst spread types in this comparison.

Infographic

Provolone vs Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +3336.4%
Contains more ZincZinc +40.4%
Contains more PhosphorusPhosphorus +115.7%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +1601.9%
Contains more CopperCopper +823.1%
Contains less SodiumSodium -20.1%
Contains more ManganeseManganese +1450%
Contains more SeleniumSelenium +300%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1633.5%
Contains more Vitamin B1Vitamin B1 +1331.6%
Contains more Vitamin B2Vitamin B2 +220.9%
Contains more Vitamin B3Vitamin B3 +2656.4%
Contains more Vitamin B5Vitamin B5 +519.7%
Contains more Vitamin B6Vitamin B6 +160.3%
Contains more Vitamin B12Vitamin B12 +821.9%
Contains more FolateFolate +200%

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +106.6%
Contains more OtherOther +71.3%
Contains more CarbsCarbs +175.2%
Contains more WaterWater +30.7%
~equal in Fats ~25.45g

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -41.9%
Contains more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +215.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Liverwurst DV% diff.
Vitamin B12 1.46µg 13.46µg 500%
Vitamin A 236µg 4091µg 428%
Iron 0.52mg 8.85mg 104%
Selenium 14.5µg 58µg 79%
Calcium 756mg 22mg 73%
Vitamin B2 0.321mg 1.03mg 55%
Vitamin B5 0.476mg 2.95mg 49%
Phosphorus 496mg 230mg 38%
Saturated fat 17.078g 9.925g 33%
Vitamin B3 0.156mg 4.3mg 26%
Protein 25.58g 12.38g 26%
Copper 0.026mg 0.24mg 24%
Vitamin B1 0.019mg 0.272mg 21%
Cholesterol 69mg 118mg 16%
Monounsaturated fat 7.393g 12.286g 12%
Polyunsaturated fat 0.769g 2.427g 11%
Fiber 0g 2.5g 10%
Vitamin B6 0.073mg 0.19mg 9%
Zinc 3.23mg 2.3mg 8%
Sodium 876mg 700mg 8%
Manganese 0.01mg 0.155mg 6%
Folate 10µg 30µg 5%
Magnesium 28mg 12mg 4%
Vitamin C 0mg 3.5mg 4%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Vitamin K 2.2µg 2%
Calories 351kcal 305kcal 2%
Vitamin E 0.23mg 2%
Fats 26.62g 25.45g 2%
Potassium 138mg 170mg 1%
Carbs 2.14g 5.89g 1%
Net carbs 2.14g 3.39g N/A
Sugar 0.56g 1.65g N/A
Tryptophan 0.345mg 0.151mg 0%
Threonine 0.982mg 0.671mg 0%
Isoleucine 1.091mg 0.653mg 0%
Leucine 2.297mg 1.139mg 0%
Lysine 2.646mg 1.155mg 0%
Methionine 0.686mg 0.285mg 0%
Phenylalanine 1.287mg 0.617mg 0%
Valine 1.64mg 0.857mg 0%
Histidine 1.115mg 0.448mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Liverwurst
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
284%
Liverwurst
Minerals Daily Need Coverage Score
78%
Provolone
103%
Liverwurst

Comparison summary

Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 49mg)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 1.09g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 1)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $0.5)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Liverwurst
Liverwurst is lower in Saturated fat (difference - 7.153g)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
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.

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.