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  6. Provolone vs. Cheese

Provolone vs. Cheese — In-Depth Nutrition Comparison

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The main differences between provolone and cheese

  • Provolone is richer in vitamin B12 and phosphorus, yet cheese is richer in selenium, vitamin B2, and vitamin A.
  • 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, provolone and Cheese, cheddar.

Infographic

Provolone vs Cheese 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.
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%
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%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +271.4%
Contains more CopperCopper +15.4%
Contains more ZincZinc +12.7%
Contains less SodiumSodium -25.5%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +96.6%
~equal in Magnesium ~27mg
~equal in Calcium ~710mg
~equal in Phosphorus ~455mg

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.
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%
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%
Contains more Vitamin B3Vitamin B3 +164.4%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B12Vitamin B12 +32.7%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.066mg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +11.8%
Contains more OtherOther +27%
Contains more FatsFats +25.1%
Contains more CarbsCarbs +44.4%
~equal in Water ~37.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
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
Contains less Sat. FatSaturated fat -9.5%
Contains more Mono. FatMonounsaturated fat +25.1%
Contains more Poly. FatPolyunsaturated fat +84.8%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.