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  6. Provolone vs. Summer squash

Provolone vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between provolone and summer squash?

  • Provolone is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2, yet summer squash is richer in vitamin C.
  • Provolone's daily need coverage for saturated fat is 85% higher.
  • Summer squash contains less cholesterol.
  • Summer squash has a lower glycemic index than provolone.

We used Cheese, provolone and Squash, summer, all varieties, raw types in this comparison.

Infographic

Provolone vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +4940%
Contains more IronIron +48.6%
Contains more ZincZinc +1013.8%
Contains more PhosphorusPhosphorus +1205.3%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +89.9%
Contains more CopperCopper +96.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1650%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +2260%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126.1%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +152.6%
Contains more Vitamin B3Vitamin B3 +212.2%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin KVitamin K +36.4%
Contains more FolateFolate +190%

All nutrients comparison - raw data values

Nutrient Provolone Summer squash DV% diff.
Saturated fat 17.078g 0.044g 77%
Calcium 756mg 15mg 74%
Phosphorus 496mg 38mg 65%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 1.21g 49%
Fats 26.62g 0.18g 41%
Sodium 876mg 2mg 38%
Zinc 3.23mg 0.29mg 27%
Selenium 14.5µg 0.2µg 26%
Vitamin A 236µg 10µg 25%
Cholesterol 69mg 0mg 23%
Vitamin C 0mg 17mg 19%
Monounsaturated fat 7.393g 0.016g 18%
Calories 351kcal 16kcal 17%
Vitamin B2 0.321mg 0.142mg 14%
Vitamin B6 0.073mg 0.218mg 11%
Manganese 0.01mg 0.175mg 7%
Vitamin B5 0.476mg 0.155mg 6%
Folate 10µg 29µg 5%
Polyunsaturated fat 0.769g 0.089g 5%
Potassium 138mg 262mg 4%
Fiber 0g 1.1g 4%
Copper 0.026mg 0.051mg 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 28mg 17mg 3%
Vitamin D 20IU 0IU 3%
Iron 0.52mg 0.35mg 2%
Choline 15.4mg 6.7mg 2%
Vitamin B1 0.019mg 0.048mg 2%
Vitamin B3 0.156mg 0.487mg 2%
Vitamin K 2.2µg 3µg 1%
Vitamin E 0.23mg 0.12mg 1%
Fructose 0.95g 1%
Carbs 2.14g 3.35g 0%
Net carbs 2.14g 2.25g N/A
Sugar 0.56g 2.2g N/A
Tryptophan 0.345mg 0.011mg 0%
Threonine 0.982mg 0.028mg 0%
Isoleucine 1.091mg 0.042mg 0%
Leucine 2.297mg 0.069mg 0%
Lysine 2.646mg 0.065mg 0%
Methionine 0.686mg 0.017mg 0%
Phenylalanine 1.287mg 0.041mg 0%
Valine 1.64mg 0.053mg 0%
Histidine 1.115mg 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +2014%
Contains more FatsFats +14688.9%
Contains more OtherOther +659.7%
Contains more CarbsCarbs +56.5%
Contains more WaterWater +131.1%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +46106.3%
Contains more Poly. FatPolyunsaturated fat +764%
Contains less Sat. FatSaturated fat -99.7%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.