Provolone vs. Egg white — In-Depth Nutrition Comparison

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How are provolone and egg whites different?

Provolone is higher in calcium, phosphorus, vitamin B12, zinc, and vitamin A; however, egg whites are richer in selenium and vitamin B2.
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

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.

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

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.

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%