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Yogurt vs. Provolone — In-Depth Nutrition Comparison

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Differences between yogurt and provolone

  • Yogurt contains less calcium, phosphorus, vitamin B12, zinc, vitamin A, selenium, and iron than provolone.
  • Provolone's daily need coverage for saturated fat is 85% higher.
  • The amount of cholesterol in yogurt is lower.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Cheese, provolone.

Infographic

Yogurt vs Provolone infographic
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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.
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 less SodiumSodium -95.9%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +587.3%
Contains more IronIron +642.9%
Contains more CopperCopper +52.9%
Contains more ZincZinc +521.2%
Contains more PhosphorusPhosphorus +267.4%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +49.5%
~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.
Yogurt
2
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 Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 Choline Choline 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin AVitamin A +23500%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more Vitamin B12Vitamin B12 +94.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 CarbsCarbs +68.2%
Contains more WaterWater +107.8%
Contains more ProteinProtein +151%
Contains more FatsFats +6725.6%
Contains more OtherOther +554.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -99.3%
Contains more Mono. FatMonounsaturated fat +13849.1%
Contains more Poly. FatPolyunsaturated fat +6308.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Provolone DV% diff.
Saturated fat 0.117g 17.078g 77%
Calcium 110mg 756mg 65%
Phosphorus 135mg 496mg 52%
Fats 0.39g 26.62g 40%
Sodium 36mg 876mg 37%
Protein 10.19g 25.58g 31%
Vitamin B12 0.75µg 1.46µg 30%
Vitamin A 1µg 236µg 26%
Zinc 0.52mg 3.23mg 25%
Cholesterol 5mg 69mg 21%
Monounsaturated fat 0.053g 7.393g 18%
Calories 59kcal 351kcal 15%
Selenium 9.7µg 14.5µg 9%
Iron 0.07mg 0.52mg 6%
Polyunsaturated fat 0.012g 0.769g 5%
Magnesium 11mg 28mg 4%
Vitamin B5 0.331mg 0.476mg 3%
Vitamin B2 0.278mg 0.321mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.2µg 2%
Vitamin E 0.01mg 0.23mg 1%
Copper 0.017mg 0.026mg 1%
Folate 7µg 10µg 1%
Vitamin B6 0.063mg 0.073mg 1%
Net carbs 3.6g 2.14g N/A
Carbs 3.6g 2.14g 0%
Potassium 141mg 138mg 0%
Sugar 3.24g 0.56g N/A
Manganese 0.009mg 0.01mg 0%
Vitamin B1 0.023mg 0.019mg 0%
Vitamin B3 0.208mg 0.156mg 0%
Trans fat 0.006g N/A
Choline 15.1mg 15.4mg 0%
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Provolone
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Yogurt
32%
Provolone
Minerals Daily Need Coverage Score
19%
Yogurt
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 840mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 16.961g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 2.68g)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $0.1)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.