Egg white vs. Provolone — In-Depth Nutrition Comparison

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How are egg whites and provolone different?

Egg whites are higher in selenium and vitamin B2; however, provolone is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin A.
Daily need coverage for saturated fat for provolone is 85% higher.
Egg whites have less sodium.
Egg whites have a lower glycemic index (0) than provolone (27).

Egg, white, raw, fresh and Cheese, provolone are the varieties used in this article.

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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.

Egg white

Provolone

Contains more PotassiumPotassium	+18.1%
Contains less SodiumSodium	-81.1%
Contains more SeleniumSelenium	+37.9%

Contains more MagnesiumMagnesium	+154.5%
Contains more CalciumCalcium	+10700%
Contains more IronIron	+550%
Contains more CopperCopper	+13%
Contains more ZincZinc	+10666.7%
Contains more PhosphorusPhosphorus	+3206.7%

~equal in Manganese ~0.01mg

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 white

Provolone

Contains more Vitamin B2Vitamin B2

+36.8%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+375%
Contains more Vitamin B3Vitamin B3	+48.6%
Contains more Vitamin B5Vitamin B5	+150.5%
Contains more Vitamin B6Vitamin B6	+1360%
Contains more Vitamin B12Vitamin B12	+1522.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0g	17.078g	78%
Calcium	7mg	756mg	75%
Phosphorus	15mg	496mg	69%
Vitamin B12	0.09µg	1.46µg	57%
Fats	0.17g	26.62g	41%
Sodium	166mg	876mg	31%
Protein	10.9g	25.58g	29%
Zinc	0.03mg	3.23mg	29%
Vitamin A	0µg	236µg	26%
Cholesterol	0mg	69mg	23%
Monounsaturated fat	0g	7.393g	18%
Calories	52kcal	351kcal	15%
Selenium	20µg	14.5µg	10%
Vitamin B2	0.439mg	0.321mg	9%
Iron	0.08mg	0.52mg	6%
Vitamin B5	0.19mg	0.476mg	6%
Vitamin B6	0.005mg	0.073mg	5%
Polyunsaturated fat	0g	0.769g	5%
Magnesium	11mg	28mg	4%
Vitamin D*	0 IU	20 IU	3%
Vitamin D	0µg	0.5µg	3%
Choline	1.1mg	15.4mg	3%
Vitamin E	0mg	0.23mg	2%
Vitamin K	0µg	2.2µg	2%
Folate	4µg	10µg	2%
Potassium	163mg	138mg	1%
Vitamin B1	0.004mg	0.019mg	1%
Protein per 100 calories	21g	7.3g	N/A
Calories per 10 g protein	48kcal	137kcal	N/A
Weight per 100 calories	192g	28g	N/A
Unsaturated / Saturated Fat ratio		0.48	N/A
Net carbs	0.73g	2.14g	N/A
Carbs	0.73g	2.14g	0%
Sugar	0.71g	0.56g	N/A
Copper	0.023mg	0.026mg	0%
Manganese	0.011mg	0.01mg	0%
Vitamin B3	0.105mg	0.156mg	0%
Tryptophan	0.125mg	0.345mg	0%
Threonine	0.449mg	0.982mg	0%
Isoleucine	0.661mg	1.091mg	0%
Leucine	1.016mg	2.297mg	0%
Lysine	0.806mg	2.646mg	0%
Methionine	0.399mg	0.686mg	0%
Phenylalanine	0.686mg	1.287mg	0%
Valine	0.809mg	1.64mg	0%
Histidine	0.29mg	1.115mg	0%
Fructose	0.07g		0%