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  6. Quail eggs vs. Provolone

Quail eggs vs. Provolone — In-Depth Nutrition Comparison

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A recap on the differences between quail eggs and provolone

  • Quail eggs have more choline, iron, vitamin B2, selenium, and vitamin B5; however, provolone is higher in calcium and phosphorus.
  • Quail eggs cover your daily cholesterol needs 258% more than provolone.
  • Provolone contains 17 times less choline than quail eggs. Quail eggs contain 263.4mg of choline, while provolone contains 15.4mg.
  • Provolone has less cholesterol.
  • The glycemic index of provolone is higher.

Food varieties used in this article are Egg, quail, whole, fresh, raw and Cheese, provolone.

Infographic

Quail eggs vs Provolone 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 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
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%
Contains more IronIron +601.9%
Contains more CopperCopper +138.5%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +280%
Contains more SeleniumSelenium +120.7%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +1081.3%
Contains more ZincZinc +119.7%
Contains more PhosphorusPhosphorus +119.5%
~equal in Potassium ~138mg

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 0% 52% 22% 21% 33% 182% 2.8% 106% 35% 198% 0.75% 50%
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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5%
Contains more Vitamin EVitamin E +369.6%
Contains more Vitamin DVitamin D +180%
Contains more Vitamin B1Vitamin B1 +584.2%
Contains more Vitamin B2Vitamin B2 +146.1%
Contains more Vitamin B5Vitamin B5 +270%
Contains more Vitamin B6Vitamin B6 +105.5%
Contains more FolateFolate +560%
Contains more Vitamin AVitamin A +51.3%
Contains more Vitamin KVitamin K +633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.156mg
~equal in Vitamin B12 ~1.46µg

All nutrients comparison - raw data values

Nutrient Quail eggs Provolone DV% diff.
Cholesterol 844mg 69mg 258%
Calcium 64mg 756mg 69%
Saturated fat 3.557g 17.078g 61%
Choline 263.4mg 15.4mg 45%
Iron 3.65mg 0.52mg 39%
Phosphorus 226mg 496mg 39%
Vitamin B2 0.79mg 0.321mg 36%
Sodium 141mg 876mg 32%
Selenium 32µg 14.5µg 32%
Vitamin B5 1.761mg 0.476mg 26%
Protein 13.05g 25.58g 25%
Fats 11.09g 26.62g 24%
Zinc 1.47mg 3.23mg 16%
Folate 66µg 10µg 14%
Calories 158kcal 351kcal 10%
Vitamin A 156µg 236µg 9%
Vitamin B1 0.13mg 0.019mg 9%
Monounsaturated fat 4.324g 7.393g 8%
Vitamin E 1.08mg 0.23mg 6%
Vitamin B6 0.15mg 0.073mg 6%
Vitamin D 1.4µg 0.5µg 5%
Vitamin B12 1.58µg 1.46µg 5%
Vitamin D 55 IU 20 IU 4%
Magnesium 13mg 28mg 4%
Copper 0.062mg 0.026mg 4%
Polyunsaturated fat 1.324g 0.769g 4%
Vitamin K 0.3µg 2.2µg 2%
Carbs 0.41g 2.14g 1%
Manganese 0.038mg 0.01mg 1%
Net carbs 0.41g 2.14g N/A
Potassium 132mg 138mg 0%
Sugar 0.4g 0.56g N/A
Vitamin B3 0.15mg 0.156mg 0%
Tryptophan 0.209mg 0.345mg 0%
Threonine 0.641mg 0.982mg 0%
Isoleucine 0.816mg 1.091mg 0%
Leucine 1.146mg 2.297mg 0%
Lysine 0.881mg 2.646mg 0%
Methionine 0.421mg 0.686mg 0%
Phenylalanine 0.737mg 1.287mg 0%
Valine 0.94mg 1.64mg 0%
Histidine 0.315mg 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
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
Contains more WaterWater +81.6%
Contains more ProteinProtein +96%
Contains more FatsFats +140%
Contains more CarbsCarbs +422%
Contains more OtherOther +328.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 g
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +72.2%
Contains more Mono. FatMonounsaturated fat +71%

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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. Quail eggs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.