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  6. Egg vs. Provolone

Egg vs. Provolone — In-Depth Nutrition Comparison

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The main differences between eggs and provolone

  • Eggs are richer in copper, choline, selenium, and vitamin B5, yet provolone is richer in calcium, phosphorus, and zinc.
  • Daily need coverage for copper for eggs is 219% higher.
  • Eggs contain 19 times more choline than provolone. Eggs contain 293.8mg of choline, while provolone contains 15.4mg.
  • Provolone contains less cholesterol.
  • Eggs have a lower glycemic index than provolone.

Food types used in this article are Egg, whole, cooked, hard-boiled and Cheese, provolone.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +128.8%
Contains more CopperCopper +7592.3%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +160%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +1412%
Contains more ZincZinc +207.6%
Contains more PhosphorusPhosphorus +188.4%
~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.
Egg
Egg
7
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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 +340%
Contains more Vitamin EVitamin E +347.8%
Contains more Vitamin B1Vitamin B1 +247.4%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B5Vitamin B5 +193.7%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more FolateFolate +340%
Contains more Vitamin AVitamin A +58.4%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more Vitamin B12Vitamin B12 +31.5%
Contains more Vitamin KVitamin K +633.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Provolone DV% diff.
Copper 2mg 0.026mg 219%
Cholesterol 373mg 69mg 101%
Calcium 50mg 756mg 71%
Saturated fat 3.267g 17.078g 63%
Choline 293.8mg 15.4mg 51%
Phosphorus 172mg 496mg 46%
Sodium 124mg 876mg 33%
Selenium 30.8µg 14.5µg 30%
Protein 12.58g 25.58g 26%
Fats 10.61g 26.62g 25%
Zinc 1.05mg 3.23mg 20%
Vitamin B5 1.398mg 0.476mg 18%
Vitamin B2 0.513mg 0.321mg 15%
Vitamin B12 1.11µg 1.46µg 15%
Calories 155kcal 351kcal 10%
Vitamin A 149µg 236µg 10%
Vitamin D 2.2µg 0.5µg 9%
Folate 44µg 10µg 9%
Vitamin D* 87 IU 20 IU 8%
Iron 1.19mg 0.52mg 8%
Monounsaturated fat 4.077g 7.393g 8%
Vitamin E 1.03mg 0.23mg 5%
Magnesium 10mg 28mg 4%
Vitamin B1 0.066mg 0.019mg 4%
Vitamin B6 0.121mg 0.073mg 4%
Polyunsaturated fat 1.414g 0.769g 4%
Vitamin K 0.3µg 2.2µg 2%
Manganese 0.026mg 0.01mg 1%
Vitamin B3 0.064mg 0.156mg 1%
Protein per 100 calories 8.1g 7.3g N/A
Calories per 10 g protein 123kcal 137kcal N/A
Weight per 100 calories 65g 28g N/A
Unsaturated / Saturated Fat ratio 1.7 0.48 N/A
Net carbs 1.12g 2.14g N/A
Carbs 1.12g 2.14g 0%
Potassium 126mg 138mg 0%
Sugar 1.12g 0.56g N/A
Tryptophan 0.153mg 0.345mg 0%
Threonine 0.604mg 0.982mg 0%
Isoleucine 0.686mg 1.091mg 0%
Leucine 1.075mg 2.297mg 0%
Lysine 0.904mg 2.646mg 0%
Methionine 0.392mg 0.686mg 0%
Phenylalanine 0.668mg 1.287mg 0%
Valine 0.767mg 1.64mg 0%
Histidine 0.298mg 1.115mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +82.2%
Contains more ProteinProtein +103.3%
Contains more FatsFats +150.9%
Contains more CarbsCarbs +91.1%
Contains more OtherOther +340.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -80.9%
Contains more Poly. FatPolyunsaturated fat +83.9%
Contains more Mono. FatMonounsaturated fat +81.3%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.