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Cheese vs. Provolone — In-Depth Nutrition Comparison

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The main differences between cheese and provolone

  • Cheese is richer in selenium, vitamin A, fats, and vitamin B2, yet provolone is richer in vitamin B12, protein, and phosphorus.
  • Daily need coverage for selenium for cheese is 25% higher.
  • Cheese has a lower glycemic index than provolone.

Food types used in this article are Cheese, cheddar and Cheese, provolone.

Infographic

Cheese vs Provolone infographic
Infographic link

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CopperCopper +15.4%
Contains more ZincZinc +12.7%
Contains less SodiumSodium -25.5%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +96.6%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +271.4%
~equal in Magnesium ~28mg
~equal in Calcium ~756mg
~equal in Phosphorus ~496mg

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 7.5% 79% 4.6% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin AVitamin A +39.8%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin B1Vitamin B1 +52.6%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +170%
Contains more Vitamin B3Vitamin B3 +164.4%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +10.6%
Contains more Vitamin B12Vitamin B12 +32.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.2µg

All nutrients comparison - raw data values

Nutrient Cheese Provolone DV% diff.
Selenium 28.5µg 14.5µg 25%
Vitamin B12 1.1µg 1.46µg 15%
Fats 33.31g 26.62g 10%
Cholesterol 99mg 69mg 10%
Sodium 653mg 876mg 10%
Vitamin A 330µg 236µg 10%
Vitamin B2 0.428mg 0.321mg 8%
Saturated fat 18.867g 17.078g 8%
Phosphorus 455mg 496mg 6%
Protein 22.87g 25.58g 5%
Calcium 710mg 756mg 5%
Iron 0.14mg 0.52mg 5%
Monounsaturated fat 9.246g 7.393g 5%
Zinc 3.64mg 3.23mg 4%
Folate 27µg 10µg 4%
Polyunsaturated fat 1.421g 0.769g 4%
Calories 404kcal 351kcal 3%
Vitamin E 0.71mg 0.23mg 3%
Potassium 76mg 138mg 2%
Vitamin D* 24 IU 20 IU 1%
Vitamin D 0.6µg 0.5µg 1%
Manganese 0.027mg 0.01mg 1%
Vitamin B1 0.029mg 0.019mg 1%
Vitamin B3 0.059mg 0.156mg 1%
Vitamin B5 0.41mg 0.476mg 1%
Vitamin B6 0.066mg 0.073mg 1%
Protein per 100 calories 5.7g 7.3g N/A
Calories per 10 g protein 177kcal 137kcal N/A
Weight per 100 calories 25g 28g N/A
Unsaturated / Saturated Fat ratio 0.57 0.48 N/A
Net carbs 3.09g 2.14g N/A
Carbs 3.09g 2.14g 0%
Magnesium 27mg 28mg 0%
Sugar 0.48g 0.56g N/A
Copper 0.03mg 0.026mg 0%
Vitamin K 2.4µg 2.2µg 0%
Trans fat 0.917g N/A
Choline 16.5mg 15.4mg 0%
Tryptophan 0.547mg 0.345mg 0%
Threonine 1.044mg 0.982mg 0%
Isoleucine 1.206mg 1.091mg 0%
Leucine 1.939mg 2.297mg 0%
Lysine 1.025mg 2.646mg 0%
Methionine 0.547mg 0.686mg 0%
Phenylalanine 1.074mg 1.287mg 0%
Valine 1.404mg 1.64mg 0%
Histidine 0.547mg 1.115mg 0%
Omega-3 (EPA) 0.01g 0g N/A
Omega-3 (DHA) 0.001g 0g N/A
Omega-3 (DPA) 0.017g 0g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 FatsFats +25.1%
Contains more CarbsCarbs +44.4%
Contains more ProteinProtein +11.8%
Contains more WaterWater +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +25.1%
Contains more Poly. FatPolyunsaturated fat +84.8%
~equal in Saturated fat ~17.078g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.