Provolone vs. Wafer — In-Depth Nutrition Comparison

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Important differences between provolone and wafer

Provolone has more calcium, vitamin B12, phosphorus, zinc, and vitamin A; however, wafer has more copper, iron, and manganese.
Provolone's daily need coverage for calcium is 72% more.
Provolone has 88 times more vitamin A than wafer. Provolone has 880 IU of vitamin A, while wafer has 10 IU.
Wafer is lower in cholesterol.
Wafer has a higher glycemic index than provolone.

The food varieties used in the comparison are Cheese, provolone and Cookies, chocolate wafers.

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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

Wafer

Contains more CalciumCalcium	+2338.7%
Contains more ZincZinc	+196.3%
Contains more PhosphorusPhosphorus	+275.8%
Contains more SeleniumSelenium	+154.4%

Contains more MagnesiumMagnesium	+89.3%
Contains more PotassiumPotassium	+52.2%
Contains more IronIron	+671.2%
Contains more CopperCopper	+1680.8%
Contains less SodiumSodium	-33.8%
Contains more ManganeseManganese	+6860%

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

Wafer

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+7766.7%
Contains more Vitamin B2Vitamin B2	+20.7%
Contains more Vitamin B5Vitamin B5	+24.9%
Contains more Vitamin B6Vitamin B6	+43.1%
Contains more Vitamin B12Vitamin B12	+1522.2%

Contains more Vitamin EVitamin E	+213%
Contains more Vitamin B1Vitamin B1	+968.4%
Contains more Vitamin B3Vitamin B3	+1732.1%
Contains more FolateFolate	+370%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	756mg	31mg	73%
Saturated fat	17.078g	4.241g	58%
Vitamin B12	1.46µg	0.09µg	57%
Phosphorus	496mg	132mg	52%
Copper	0.026mg	0.463mg	49%
Iron	0.52mg	4.01mg	44%
Protein	25.58g	6.6g	38%
Manganese	0.01mg	0.696mg	30%
Vitamin A	236µg	3µg	26%
Carbs	2.14g	72.7g	24%
Polyunsaturated fat	0.769g	4.153g	23%
Cholesterol	69mg	2mg	22%
Fats	26.62g	14.2g	19%
Zinc	3.23mg	1.09mg	19%
Vitamin B3	0.156mg	2.858mg	17%
Selenium	14.5µg	5.7µg	16%
Vitamin B1	0.019mg	0.203mg	15%
Fiber	0g	3.4g	14%
Sodium	876mg	580mg	13%
Folate	10µg	47µg	9%
Magnesium	28mg	53mg	6%
Monounsaturated fat	7.393g	4.865g	6%
Calories	351kcal	433kcal	4%
Vitamin B2	0.321mg	0.266mg	4%
Vitamin D*	20 IU	0 IU	3%
Vitamin D	0.5µg	0µg	3%
Vitamin E	0.23mg	0.72mg	3%
Caffeine	0mg	10mg	3%
Potassium	138mg	210mg	2%
Vitamin B5	0.476mg	0.381mg	2%
Vitamin B6	0.073mg	0.051mg	2%
Protein per 100 calories	7.3g	1.5g	N/A
Calories per 10 g protein	137kcal	656kcal	N/A
Weight per 100 calories	28g	23g	N/A
Unsaturated / Saturated Fat ratio	0.48	2.1	N/A
Net carbs	2.14g	69.3g	N/A
Sugar	0.56g	37.43g	N/A
Vitamin K	2.2µg	2.4µg	0%
Choline	15.4mg	14.3mg	0%
Tryptophan	0.345mg	0.096mg	0%
Threonine	0.982mg	0.22mg	0%
Isoleucine	1.091mg	0.261mg	0%
Leucine	2.297mg	0.447mg	0%
Lysine	2.646mg	0.281mg	0%
Methionine	0.686mg	0.105mg	0%
Phenylalanine	1.287mg	0.308mg	0%
Valine	1.64mg	0.323mg	0%
Histidine	1.115mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A