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  6. Provolone vs. Tofu

Provolone vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Provolone and Tofu

  • Provolone has more Vitamin B12, Phosphorus, Calcium, Zinc, and Vitamin B2, however, Tofu has more Iron, and Manganese.
  • Provolone's daily need coverage for Saturated Fat is 82% more.
  • Tofu is lower in Cholesterol.

The food varieties used in the comparison are Cheese, provolone and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Provolone vs Tofu 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.
Provolone
Provolone
5
:
5
Tofu
Tofu
Contains more Calcium +116%
Contains more Phosphorus +411.3%
Contains more Potassium +14%
Contains more Zinc +303.8%
Contains more Selenium +62.9%
Contains more Iron +930.8%
Contains less Sodium -99.2%
Contains more Copper +642.3%
Contains more Manganese +5950%
Equal in Magnesium - 30
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +116%
Contains more Phosphorus +411.3%
Contains more Potassium +14%
Contains more Zinc +303.8%
Contains more Selenium +62.9%
Contains more Iron +930.8%
Contains less Sodium -99.2%
Contains more Copper +642.3%
Contains more Manganese +5950%
Equal in Magnesium - 30

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.
Provolone
Provolone
7
:
5
Tofu
Tofu
Contains more Vitamin A +935.3%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +517.3%
Contains more Vitamin B5 +600%
Contains more Vitamin B6 +55.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B3 +25%
Contains more Folate +50%
Equal in Vitamin K - 2.4
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +935.3%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +517.3%
Contains more Vitamin B5 +600%
Contains more Vitamin B6 +55.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B3 +25%
Contains more Folate +50%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
4
:
1
Tofu
Tofu
Contains more Protein +216.6%
Contains more Fats +456.9%
Contains more Carbs +14.4%
Contains more Other +554.2%
Contains more Water +106.5%
Provolone
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
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +216.6%
Contains more Fats +456.9%
Contains more Carbs +14.4%
Contains more Other +554.2%
Contains more Water +106.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +600.1%
Contains less Saturated Fat -96%
Contains more Polyunsaturated fat +251%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +600.1%
Contains less Saturated Fat -96%
Contains more Polyunsaturated fat +251%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Tofu Opinion
Net carbs 2.14g 1.57g Provolone
Protein 25.58g 8.08g Provolone
Fats 26.62g 4.78g Provolone
Carbs 2.14g 1.87g Provolone
Calories 351kcal 76kcal Provolone
Sugar 0.56g 0.62g Provolone
Fiber 0g 0.3g Tofu
Calcium 756mg 350mg Provolone
Iron 0.52mg 5.36mg Tofu
Magnesium 28mg 30mg Tofu
Phosphorus 496mg 97mg Provolone
Potassium 138mg 121mg Provolone
Sodium 876mg 7mg Tofu
Zinc 3.23mg 0.8mg Provolone
Copper 0.026mg 0.193mg Tofu
Manganese 0.01mg 0.605mg Tofu
Selenium 14.5µg 8.9µg Provolone
Vitamin A 880IU 85IU Provolone
Vitamin A RAE 236µg Provolone
Vitamin E 0.23mg 0.01mg Provolone
Vitamin D 20IU 0IU Provolone
Vitamin D 0.5µg 0µg Provolone
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.019mg 0.081mg Tofu
Vitamin B2 0.321mg 0.052mg Provolone
Vitamin B3 0.156mg 0.195mg Tofu
Vitamin B5 0.476mg 0.068mg Provolone
Vitamin B6 0.073mg 0.047mg Provolone
Folate 10µg 15µg Tofu
Vitamin B12 1.46µg 0µg Provolone
Vitamin K 2.2µg 2.4µg Tofu
Tryptophan 0.345mg 0.12mg Provolone
Threonine 0.982mg 0.402mg Provolone
Isoleucine 1.091mg 0.435mg Provolone
Leucine 2.297mg 0.713mg Provolone
Lysine 2.646mg 0.452mg Provolone
Methionine 0.686mg 0.108mg Provolone
Phenylalanine 1.287mg 0.428mg Provolone
Valine 1.64mg 0.446mg Provolone
Histidine 1.115mg 0.221mg Provolone
Cholesterol 69mg 0mg Tofu
Saturated Fat 17.078g 0.691g Tofu
Monounsaturated Fat 7.393g 1.056g Provolone
Polyunsaturated fat 0.769g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Provolone
6%
Tofu
Minerals Daily Need Coverage Score
78%
Provolone
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 869mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 16.387g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.06g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.