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  6. Provolone vs. Omelette

Provolone vs. Omelette — In-Depth Nutrition Comparison

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A recap on the differences between provolone and omelette

  • Provolone has more calcium, phosphorus, vitamin B12, and zinc; however, omelette is higher in choline, selenium, and vitamin B5.
  • Omelette covers your daily cholesterol needs 81% more than provolone.
  • Omelette contains 16 times less calcium than provolone. Provolone contains 756mg of calcium, while omelette contains 48mg.
  • Omelette has less sodium.
  • The glycemic index of provolone is higher.

Food varieties used in this article are Cheese, provolone and Egg, whole, cooked, omelet.

Infographic

Provolone vs Omelette 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +1475%
Contains more PotassiumPotassium +17.9%
Contains more ZincZinc +196.3%
Contains more PhosphorusPhosphorus +197%
Contains more IronIron +184.6%
Contains more CopperCopper +142.3%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +77.9%

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%
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% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Contains more Vitamin AVitamin A +37.2%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more Vitamin B12Vitamin B12 +92.1%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin EVitamin E +460.9%
Contains more Vitamin B1Vitamin B1 +78.9%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B5Vitamin B5 +170.8%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more Vitamin KVitamin K +104.5%
Contains more FolateFolate +290%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Provolone Omelette DV% diff.
Cholesterol 69mg 313mg 81%
Calcium 756mg 48mg 71%
Saturated fat 17.078g 3.319g 63%
Phosphorus 496mg 167mg 47%
Choline 15.4mg 247.6mg 42%
Sodium 876mg 155mg 31%
Protein 25.58g 10.57g 30%
Vitamin B12 1.46µg 0.76µg 29%
Fats 26.62g 11.66g 23%
Selenium 14.5µg 25.8µg 21%
Zinc 3.23mg 1.09mg 19%
Vitamin B5 0.476mg 1.289mg 16%
Polyunsaturated fat 0.769g 2.712g 13%
Iron 0.52mg 1.48mg 12%
Calories 351kcal 154kcal 10%
Vitamin A 236µg 172µg 7%
Vitamin E 0.23mg 1.29mg 7%
Folate 10µg 39µg 7%
Vitamin D* 20 IU 69 IU 6%
Vitamin D 0.5µg 1.7µg 6%
Monounsaturated fat 7.393g 4.843g 6%
Vitamin B2 0.321mg 0.386mg 5%
Vitamin B6 0.073mg 0.143mg 5%
Magnesium 28mg 11mg 4%
Copper 0.026mg 0.063mg 4%
Vitamin K 2.2µg 4.5µg 2%
Carbs 2.14g 0.64g 1%
Potassium 138mg 117mg 1%
Manganese 0.01mg 0.024mg 1%
Vitamin B1 0.019mg 0.034mg 1%
Vitamin B3 0.156mg 0.064mg 1%
Protein per 100 calories 7.3g 6.9g N/A
Calories per 10 g protein 137kcal 146kcal N/A
Weight per 100 calories 28g 65g N/A
Unsaturated / Saturated Fat ratio 0.48 2.3 N/A
Net carbs 2.14g 0.64g N/A
Sugar 0.56g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.345mg 0.14mg 0%
Threonine 0.982mg 0.467mg 0%
Isoleucine 1.091mg 0.565mg 0%
Leucine 2.297mg 0.913mg 0%
Lysine 2.646mg 0.767mg 0%
Methionine 0.686mg 0.319mg 0%
Phenylalanine 1.287mg 0.572mg 0%
Valine 1.64mg 0.722mg 0%
Histidine 1.115mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +142%
Contains more FatsFats +128.3%
Contains more CarbsCarbs +234.4%
Contains more OtherOther +371%
Contains more WaterWater +85.9%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +52.7%
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +252.7%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.