Provolone vs. Tofu — In-Depth Nutrition Comparison
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Differences between provolone and tofu
- Provolone has more vitamin B12, phosphorus, vitamin B2, and zinc, while tofu has more manganese, copper, and iron.
- Provolone's daily need coverage for saturated fat is 79% higher.
- The amount of cholesterol in tofu is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of provolone is 27.
The food types used in this comparison are Cheese, provolone and Tofu, raw, firm, prepared with calcium sulfate.
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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 ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +161.1% |
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more PotassiumPotassium | +71.7% |
| Contains more IronIron | +411.5% |
| Contains more CopperCopper | +1353.8% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +11710% |
| Contains more SeleniumSelenium | +20% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +214.7% |
| Contains more Vitamin B5Vitamin B5 | +257.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +731.6% |
| Contains more Vitamin B3Vitamin B3 | +144.2% |
| Contains more Vitamin B6Vitamin B6 | +26% |
| Contains more FolateFolate | +190% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 17.078g | 1.261g | 72% |
| Vitamin B12 | 1.46µg | 0µg | 61% |
| Manganese | 0.01mg | 1.181mg | 51% |
| Phosphorus | 496mg | 190mg | 44% |
| Copper | 0.026mg | 0.378mg | 39% |
| Sodium | 876mg | 14mg | 37% |
| Fats | 26.62g | 8.72g | 28% |
| Polyunsaturated fat | 0.769g | 4.921g | 28% |
| Iron | 0.52mg | 2.66mg | 27% |
| Vitamin A | 236µg | 26% | |
| Cholesterol | 69mg | 0mg | 23% |
| Protein | 25.58g | 17.27g | 17% |
| Vitamin B2 | 0.321mg | 0.102mg | 17% |
| Zinc | 3.23mg | 1.57mg | 15% |
| Monounsaturated fat | 7.393g | 1.925g | 14% |
| Vitamin B1 | 0.019mg | 0.158mg | 12% |
| Calories | 351kcal | 144kcal | 10% |
| Fiber | 0g | 2.3g | 9% |
| Calcium | 756mg | 683mg | 7% |
| Magnesium | 28mg | 58mg | 7% |
| Vitamin B5 | 0.476mg | 0.133mg | 7% |
| Folate | 10µg | 29µg | 5% |
| Selenium | 14.5µg | 17.4µg | 5% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Potassium | 138mg | 237mg | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin K | 2.2µg | 2% | |
| Vitamin B3 | 0.156mg | 0.381mg | 1% |
| Vitamin B6 | 0.073mg | 0.092mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 2.14g | 0.48g | N/A |
| Carbs | 2.14g | 2.78g | 0% |
| Sugar | 0.56g | N/A | |
| Tryptophan | 0.345mg | 0.235mg | 0% |
| Threonine | 0.982mg | 0.785mg | 0% |
| Isoleucine | 1.091mg | 0.849mg | 0% |
| Leucine | 2.297mg | 1.392mg | 0% |
| Lysine | 2.646mg | 0.883mg | 0% |
| Methionine | 0.686mg | 0.211mg | 0% |
| Phenylalanine | 1.287mg | 0.835mg | 0% |
| Valine | 1.64mg | 0.87mg | 0% |
| Histidine | 1.115mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.1% |
| Contains more FatsFats | +205.3% |
| Contains more OtherOther | +236.4% |
| Contains more CarbsCarbs | +29.9% |
| Contains more WaterWater | +70.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +284.1% |
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Poly. FatPolyunsaturated fat | +539.9% |
