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, and selenium; however, provolone is higher in calcium, phosphorus, and protein.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Quail eggs

Provolone

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Quail eggs

Provolone

Contains more Vitamin DVitamin D	+180%
Contains more Vitamin EVitamin E	+369.6%
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			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%
Protein per 100 calories	8.3g	7.3g	N/A
Calories per 10 g protein	121kcal	137kcal	N/A
Weight per 100 calories	63g	28g	N/A
Unsaturated / Saturated Fat ratio	1.6	0.48	N/A
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%