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Provolone vs. Puff pastry — In-Depth Nutrition Comparison

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What are the main differences between provolone and puff pastry?

  • Provolone is richer in calcium, phosphorus, vitamin B1,2, and zinc, yet puff pastry is richer in iron, vitamin B1, and vitamin B3.
  • Provolone's daily need coverage for calcium is 75% higher.
  • Puff pastry contains less cholesterol.
  • Provolone has a lower glycemic index than puff pastry.

We used Cheese, provolone and Puff pastry, frozen, ready-to-bake, baked types in this comparison.

Infographic

Provolone vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +7460%
Contains more PotassiumPotassium +122.6%
Contains more ZincZinc +498.1%
Contains more PhosphorusPhosphorus +726.7%
Contains more IronIron +400%
Contains more CopperCopper +342.3%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +4850%
Contains more SeleniumSelenium +69%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +284.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +148.4%
Contains more Vitamin EVitamin E +139.1%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B3Vitamin B3 +2335.9%
Contains more Vitamin KVitamin K +640.9%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg

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% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +245.7%
Contains more WaterWater +453.4%
Contains more OtherOther +371%
Contains more FatsFats +44.6%
Contains more CarbsCarbs +2035.5%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +19.4%
Contains more Poly. FatPolyunsaturated fat +2790.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Puff pastry DV% diff.
Polyunsaturated fat 0.769g 22.228g 143%
Calcium 756mg 10mg 75%
Phosphorus 496mg 60mg 62%
Vitamin B12 1.46µg 0µg 61%
Saturated fat 17.078g 5.502g 53%
Protein 25.58g 7.4g 36%
Sodium 876mg 253mg 27%
Vitamin A 236µg 0µg 26%
Iron 0.52mg 2.6mg 26%
Vitamin B1 0.019mg 0.323mg 25%
Zinc 3.23mg 0.54mg 24%
Vitamin B3 0.156mg 3.8mg 23%
Cholesterol 69mg 0mg 23%
Manganese 0.01mg 0.495mg 21%
Fats 26.62g 38.5g 18%
Selenium 14.5µg 24.5µg 18%
Carbs 2.14g 45.7g 15%
Vitamin K 2.2µg 16.3µg 12%
Folate 10µg 55µg 11%
Vitamin B5 0.476mg 0mg 10%
Calories 351kcal 558kcal 10%
Copper 0.026mg 0.115mg 10%
Fiber 0g 1.5g 6%
Vitamin B2 0.321mg 0.258mg 5%
Monounsaturated fat 7.393g 8.828g 4%
Vitamin B6 0.073mg 0.019mg 4%
Magnesium 28mg 16mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Potassium 138mg 62mg 2%
Choline 15.4mg 6.2mg 2%
Vitamin E 0.23mg 0.55mg 2%
Net carbs 2.14g 44.2g N/A
Sugar 0.56g 0.75g N/A
Tryptophan 0.345mg 0.086mg 0%
Threonine 0.982mg 0.198mg 0%
Isoleucine 1.091mg 0.275mg 0%
Leucine 2.297mg 0.514mg 0%
Lysine 2.646mg 0.144mg 0%
Methionine 0.686mg 0.131mg 0%
Phenylalanine 1.287mg 0.367mg 0%
Valine 1.64mg 0.312mg 0%
Histidine 1.115mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
78%
Provolone
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 11.576g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.5)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 29)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.