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  6. Provolone vs. Egg

Provolone vs. Egg — In-Depth Nutrition Comparison

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The main differences between provolone and eggs

  • Provolone is richer in calcium, phosphorus, and zinc, yet eggs are richer in copper, choline, selenium, and vitamin B5.
  • Daily need coverage for copper for eggs is 219% higher.
  • Provolone contains 15 times more calcium than eggs. Provolone contains 756mg of calcium, while eggs contain 50mg.
  • Eggs contain less sodium.
  • Eggs have a lower glycemic index than provolone.

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

Infographic

Provolone vs Egg 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%
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%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +1412%
Contains more ZincZinc +207.6%
Contains more PhosphorusPhosphorus +188.4%
Contains more IronIron +128.8%
Contains more CopperCopper +7592.3%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +160%
Contains more SeleniumSelenium +112.4%
~equal in Potassium ~126mg

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%
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%
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%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Provolone Egg DV% diff.
Copper 0.026mg 2mg 219%
Cholesterol 69mg 373mg 101%
Calcium 756mg 50mg 71%
Saturated fat 17.078g 3.267g 63%
Choline 15.4mg 293.8mg 51%
Phosphorus 496mg 172mg 46%
Sodium 876mg 124mg 33%
Selenium 14.5µg 30.8µg 30%
Protein 25.58g 12.58g 26%
Fats 26.62g 10.61g 25%
Zinc 3.23mg 1.05mg 20%
Vitamin B5 0.476mg 1.398mg 18%
Vitamin B2 0.321mg 0.513mg 15%
Vitamin B12 1.46µg 1.11µg 15%
Calories 351kcal 155kcal 10%
Vitamin A 236µg 149µg 10%
Vitamin D 0.5µg 2.2µg 9%
Folate 10µg 44µg 9%
Vitamin D* 20 IU 87 IU 8%
Iron 0.52mg 1.19mg 8%
Monounsaturated fat 7.393g 4.077g 8%
Vitamin E 0.23mg 1.03mg 5%
Magnesium 28mg 10mg 4%
Vitamin B1 0.019mg 0.066mg 4%
Vitamin B6 0.073mg 0.121mg 4%
Polyunsaturated fat 0.769g 1.414g 4%
Vitamin K 2.2µg 0.3µg 2%
Manganese 0.01mg 0.026mg 1%
Vitamin B3 0.156mg 0.064mg 1%
Protein per 100 calories 7.3g 8.1g N/A
Calories per 10 g protein 137kcal 123kcal N/A
Weight per 100 calories 28g 65g N/A
Unsaturated / Saturated Fat ratio 0.48 1.7 N/A
Net carbs 2.14g 1.12g N/A
Carbs 2.14g 1.12g 0%
Potassium 138mg 126mg 0%
Sugar 0.56g 1.12g N/A
Tryptophan 0.345mg 0.153mg 0%
Threonine 0.982mg 0.604mg 0%
Isoleucine 1.091mg 0.686mg 0%
Leucine 2.297mg 1.075mg 0%
Lysine 2.646mg 0.904mg 0%
Methionine 0.686mg 0.392mg 0%
Phenylalanine 1.287mg 0.668mg 0%
Valine 1.64mg 0.767mg 0%
Histidine 1.115mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g 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
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
Contains more ProteinProtein +103.3%
Contains more FatsFats +150.9%
Contains more CarbsCarbs +91.1%
Contains more OtherOther +340.2%
Contains more WaterWater +82.2%

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
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
Contains more Mono. FatMonounsaturated fat +81.3%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +83.9%

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