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  6. Provolone vs. Ricotta

Provolone vs. Ricotta — In-Depth Nutrition Comparison

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Differences between provolone and ricotta

  • Ricotta contains less calcium, phosphorus, vitamin B12, zinc, vitamin B2, vitamin A, and vitamin B5 than provolone.
  • Provolone's daily need coverage for calcium is 55% higher.
  • Ricotta contains 10 times less sodium than provolone. Provolone contains 876mg of sodium, while ricotta contains 84mg.

The food types used in this comparison are Cheese, provolone and Cheese, ricotta, whole milk.

Infographic

Provolone vs Ricotta 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% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +265.2%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +36.8%
Contains more CopperCopper +23.8%
Contains more ZincZinc +178.4%
Contains more PhosphorusPhosphorus +213.9%
Contains more ManganeseManganese +66.7%
Contains less SodiumSodium -90.4%
~equal in Selenium ~14.5µg

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% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin AVitamin A +96.7%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin B12Vitamin B12 +329.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Provolone Ricotta DV% diff.
Calcium 756mg 207mg 55%
Phosphorus 496mg 158mg 48%
Vitamin B12 1.46µg 0.34µg 47%
Saturated fat 17.078g 8.295g 40%
Sodium 876mg 84mg 34%
Protein 25.58g 11.26g 29%
Fats 26.62g 12.98g 21%
Zinc 3.23mg 1.16mg 19%
Vitamin A 236µg 120µg 13%
Vitamin B2 0.321mg 0.195mg 10%
Calories 351kcal 174kcal 9%
Monounsaturated fat 7.393g 3.627g 9%
Cholesterol 69mg 51mg 6%
Vitamin B5 0.476mg 0.213mg 5%
Magnesium 28mg 11mg 4%
Polyunsaturated fat 0.769g 0.385g 3%
Vitamin D 0.5µg 0.2µg 2%
Iron 0.52mg 0.38mg 2%
Vitamin B6 0.073mg 0.043mg 2%
Vitamin D* 20 IU 10 IU 1%
Potassium 138mg 105mg 1%
Copper 0.026mg 0.021mg 1%
Vitamin E 0.23mg 0.11mg 1%
Vitamin B1 0.019mg 0.013mg 1%
Vitamin K 2.2µg 1.1µg 1%
Folate 10µg 12µg 1%
Protein per 100 calories 7.3g 6.5g N/A
Calories per 10 g protein 137kcal 155kcal N/A
Weight per 100 calories 28g 57g N/A
Unsaturated / Saturated Fat ratio 0.48 0.48 N/A
Net carbs 2.14g 3.04g N/A
Carbs 2.14g 3.04g 0%
Sugar 0.56g 0.27g N/A
Manganese 0.01mg 0.006mg 0%
Selenium 14.5µg 14.5µg 0%
Vitamin B3 0.156mg 0.104mg 0%
Choline 15.4mg 17.5mg 0%
Tryptophan 0.345mg 0.125mg 0%
Threonine 0.982mg 0.517mg 0%
Isoleucine 1.091mg 0.589mg 0%
Leucine 2.297mg 1.221mg 0%
Lysine 2.646mg 1.338mg 0%
Methionine 0.686mg 0.281mg 0%
Phenylalanine 1.287mg 0.556mg 0%
Valine 1.64mg 0.692mg 0%
Histidine 1.115mg 0.459mg 0%

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% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +127.2%
Contains more FatsFats +105.1%
Contains more OtherOther +361.8%
Contains more CarbsCarbs +42.1%
Contains more WaterWater +75.1%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +99.7%
Contains less Sat. FatSaturated fat -51.4%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.