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  6. Provolone vs. Chia seeds

Provolone vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between provolone and chia seeds

  • Provolone has more vitamin B12, while chia seeds have more fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and phosphorus.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • The amount of saturated fat in chia seeds is lower.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of provolone is 27.

The food types used in this comparison are Cheese, provolone and Seeds, chia seeds, dried.

Infographic

Provolone vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more CalciumCalcium +19.8%
Contains more MagnesiumMagnesium +1096.4%
Contains more PotassiumPotassium +194.9%
Contains more IronIron +1384.6%
Contains more CopperCopper +3453.8%
Contains more ZincZinc +41.8%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +27130%
Contains more SeleniumSelenium +280.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +88.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +3163.2%
Contains more Vitamin B3Vitamin B3 +5560.3%
Contains more FolateFolate +390%

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +54.7%
Contains more WaterWater +606%
Contains more FatsFats +15.5%
Contains more CarbsCarbs +1868.2%
~equal in Other ~4.8g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +220.2%
Contains less Sat. FatSaturated fat -80.5%
Contains more Poly. FatPolyunsaturated fat +2977.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Chia seeds DV% diff.
Polyunsaturated fat 0.769g 23.665g 153%
Fiber 0g 34.4g 138%
Manganese 0.01mg 2.723mg 118%
Copper 0.026mg 0.924mg 100%
Iron 0.52mg 7.72mg 90%
Selenium 14.5µg 55.2µg 74%
Magnesium 28mg 335mg 73%
Saturated fat 17.078g 3.33g 62%
Vitamin B12 1.46µg 0µg 61%
Vitamin B3 0.156mg 8.83mg 54%
Phosphorus 496mg 860mg 52%
Vitamin B1 0.019mg 0.62mg 50%
Sodium 876mg 16mg 37%
Vitamin A 236µg 26%
Cholesterol 69mg 0mg 23%
Protein 25.58g 16.54g 18%
Calcium 756mg 631mg 13%
Carbs 2.14g 42.12g 13%
Monounsaturated fat 7.393g 2.309g 13%
Vitamin B2 0.321mg 0.17mg 12%
Zinc 3.23mg 4.58mg 12%
Folate 10µg 49µg 10%
Vitamin B5 0.476mg 10%
Potassium 138mg 407mg 8%
Calories 351kcal 486kcal 7%
Fats 26.62g 30.74g 6%
Vitamin B6 0.073mg 6%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 0.5mg 2%
Vitamin K 2.2µg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 2.14g 7.72g N/A
Sugar 0.56g N/A
Trans fat 0.14g N/A
Tryptophan 0.345mg 0.436mg 0%
Threonine 0.982mg 0.709mg 0%
Isoleucine 1.091mg 0.801mg 0%
Leucine 2.297mg 1.371mg 0%
Lysine 2.646mg 0.97mg 0%
Methionine 0.686mg 0.588mg 0%
Phenylalanine 1.287mg 1.016mg 0%
Valine 1.64mg 0.95mg 0%
Histidine 1.115mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Chia seeds
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%
Chia seeds
Minerals Daily Need Coverage Score
78%
Provolone
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 860mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 13.748g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.