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  6. Provolone vs. Waffle

Provolone vs. Waffle — In-Depth Nutrition Comparison

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Important differences between Provolone and Waffle

  • Provolone has more Vitamin B12, Calcium, Phosphorus, Zinc, and Vitamin A RAE, however, Waffle has more Selenium, Iron, and Vitamin B1.
  • Provolone's daily need coverage for Saturated Fat is 71% more.
  • Provolone has 6 times more Vitamin B12 than Waffle. Provolone has 1.46µg of Vitamin B12, while Waffle has 0.25µg.
  • Waffle is lower in Saturated Fat.

The food varieties used in the comparison are Cheese, provolone and Waffles, plain, prepared from recipe.

Infographic

Provolone vs Waffle 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
4
:
6
Waffle
Waffle
Contains more Calcium +196.5%
Contains more Magnesium +47.4%
Contains more Phosphorus +161.1%
Contains more Zinc +375%
Contains more Iron +344.2%
Contains more Potassium +15.2%
Contains less Sodium -41.7%
Contains more Copper +138.5%
Contains more Manganese +2550%
Contains more Selenium +218.6%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Calcium +196.5%
Contains more Magnesium +47.4%
Contains more Phosphorus +161.1%
Contains more Zinc +375%
Contains more Iron +344.2%
Contains more Potassium +15.2%
Contains less Sodium -41.7%
Contains more Copper +138.5%
Contains more Manganese +2550%
Contains more Selenium +218.6%

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
6
:
6
Waffle
Waffle
Contains more Vitamin A +286%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +484%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1284.2%
Contains more Vitamin B3 +1228.8%
Contains more Folate +360%
Equal in Vitamin B2 - 0.347
Equal in Vitamin B5 - 0.485
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%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin A +286%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +484%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1284.2%
Contains more Vitamin B3 +1228.8%
Contains more Folate +360%
Equal in Vitamin B2 - 0.347
Equal in Vitamin B5 - 0.485

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
3
:
2
Waffle
Waffle
Contains more Protein +223.8%
Contains more Fats +88.8%
Contains more Other +51.9%
Contains more Carbs +1437.4%
Equal in Water - 42
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
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +223.8%
Contains more Fats +88.8%
Contains more Other +51.9%
Contains more Carbs +1437.4%
Equal in Water - 42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
1
:
2
Waffle
Waffle
Contains more Monounsaturated Fat +110%
Contains less Saturated Fat -83.2%
Contains more Polyunsaturated fat +782.3%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +110%
Contains less Saturated Fat -83.2%
Contains more Polyunsaturated fat +782.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Waffle Opinion
Net carbs 2.14g 32.9g Waffle
Protein 25.58g 7.9g Provolone
Fats 26.62g 14.1g Provolone
Carbs 2.14g 32.9g Waffle
Calories 351kcal 291kcal Provolone
Sugar 0.56g Waffle
Calcium 756mg 255mg Provolone
Iron 0.52mg 2.31mg Waffle
Magnesium 28mg 19mg Provolone
Phosphorus 496mg 190mg Provolone
Potassium 138mg 159mg Waffle
Sodium 876mg 511mg Waffle
Zinc 3.23mg 0.68mg Provolone
Copper 0.026mg 0.062mg Waffle
Manganese 0.01mg 0.265mg Waffle
Selenium 14.5µg 46.2µg Waffle
Vitamin A 880IU 228IU Provolone
Vitamin A RAE 236µg 65µg Provolone
Vitamin E 0.23mg Provolone
Vitamin D 20IU Provolone
Vitamin D 0.5µg Provolone
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.019mg 0.263mg Waffle
Vitamin B2 0.321mg 0.347mg Waffle
Vitamin B3 0.156mg 2.073mg Waffle
Vitamin B5 0.476mg 0.485mg Waffle
Vitamin B6 0.073mg 0.056mg Provolone
Folate 10µg 46µg Waffle
Vitamin B12 1.46µg 0.25µg Provolone
Vitamin K 2.2µg Provolone
Tryptophan 0.345mg 0.099mg Provolone
Threonine 0.982mg 0.289mg Provolone
Isoleucine 1.091mg 0.362mg Provolone
Leucine 2.297mg 0.63mg Provolone
Lysine 2.646mg 0.384mg Provolone
Methionine 0.686mg 0.179mg Provolone
Phenylalanine 1.287mg 0.395mg Provolone
Valine 1.64mg 0.409mg Provolone
Histidine 1.115mg 0.187mg Provolone
Cholesterol 69mg 69mg
Saturated Fat 17.078g 2.866g Waffle
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 7.393g 3.521g Provolone
Polyunsaturated fat 0.769g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Provolone
26%
Waffle
Minerals Daily Need Coverage Score
78%
Provolone
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 14.212g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (69 mg)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.