Provolone vs. Kefir — In-Depth Nutrition Comparison

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The main differences between provolone and kefir

Provolone is richer than kefir in calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
Daily need coverage for saturated fat for provolone is 82% higher.
Provolone contains 22 times more sodium than kefir. Provolone contains 876mg of sodium, while kefir contains 40mg.
Kefir contains less saturated fat.

Food types used in this article are Cheese, provolone and Kefir, lowfat, plain, LIFEWAY.

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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

Kefir

Contains more MagnesiumMagnesium	+133.3%
Contains more CalciumCalcium	+481.5%
Contains more IronIron	+1200%
Contains more CopperCopper	+188.9%
Contains more ZincZinc	+602.2%
Contains more PhosphorusPhosphorus	+372.4%
Contains more ManganeseManganese	+100%
Contains more SeleniumSelenium	+302.8%

Contains more PotassiumPotassium	+18.8%
Contains less SodiumSodium	-95.4%

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

Kefir

Contains more Vitamin AVitamin A	+38%
Contains more Vitamin EVitamin E	+1050%
Contains more Vitamin B2Vitamin B2	+137.8%
Contains more Vitamin B5Vitamin B5	+23.6%
Contains more Vitamin B6Vitamin B6	+25.9%
Contains more Vitamin B12Vitamin B12	+403.4%
Contains more Vitamin KVitamin K	+2100%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B1Vitamin B1	+57.9%
Contains more FolateFolate	+30%

~equal in Vitamin B3 ~0.15mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	17.078g	0.658g	75%
Calcium	756mg	130mg	63%
Phosphorus	496mg	105mg	56%
Vitamin B12	1.46µg	0.29µg	49%
Protein	25.58g	3.79g	44%
Fats	26.62g	0.93g	40%
Sodium	876mg	40mg	36%
Zinc	3.23mg	0.46mg	25%
Cholesterol	69mg	5mg	21%
Selenium	14.5µg	3.6µg	20%
Monounsaturated fat	7.393g	0.31g	18%
Calories	351kcal	41kcal	16%
Vitamin B2	0.321mg	0.135mg	14%
Vitamin A	236µg	171µg	7%
Iron	0.52mg	0.04mg	6%
Polyunsaturated fat	0.769g	0.053g	5%
Magnesium	28mg	12mg	4%
Vitamin D*	20 IU	41 IU	3%
Vitamin D	0.5µg	1µg	3%
Copper	0.026mg	0.009mg	2%
Vitamin B5	0.476mg	0.385mg	2%
Vitamin K	2.2µg	0.1µg	2%
Carbs	2.14g	4.48g	1%
Potassium	138mg	164mg	1%
Vitamin E	0.23mg	0.02mg	1%
Vitamin B1	0.019mg	0.03mg	1%
Vitamin B6	0.073mg	0.058mg	1%
Folate	10µg	13µg	1%
Protein per 100 calories	7.3g	9.2g	N/A
Calories per 10 g protein	137kcal	108kcal	N/A
Weight per 100 calories	28g	244g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.55	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	2.14g	4.48g	N/A
Sugar	0.56g	4.61g	N/A
Manganese	0.01mg	0.005mg	0%
Vitamin B3	0.156mg	0.15mg	0%
Trans fat		0.037g	N/A
Choline	15.4mg	15.2mg	0%
Tryptophan	0.345mg		0%
Threonine	0.982mg		0%
Isoleucine	1.091mg		0%
Leucine	2.297mg		0%
Lysine	2.646mg		0%
Methionine	0.686mg		0%
Phenylalanine	1.287mg		0%
Valine	1.64mg		0%
Histidine	1.115mg		0%
Omega-3 - ALA		0.006g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Linoleic acid		0.029g	N/A