Provolone vs. Egg white — In-Depth Nutrition Comparison

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How are provolone and egg whites different?

Provolone has more calcium, phosphorus, vitamin B12, fats, protein, zinc, and vitamin A than egg whites.
Daily need coverage for saturated fat for provolone is 85% higher.
Egg whites have less saturated fat.
Egg whites have a lower glycemic index (0) than provolone (27).

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

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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.

Provolone

Egg white

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%

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

~equal in Manganese ~0.011mg

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.

Provolone

Egg white

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%

Contains more Vitamin B2Vitamin B2

+36.8%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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