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  6. Ricotta vs. Provolone

Ricotta vs. Provolone — In-Depth Nutrition Comparison

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Differences between ricotta and provolone

  • Ricotta contains less calcium, phosphorus, vitamin B12, protein, fats, zinc, vitamin A, and vitamin B2 than provolone.
  • Provolone's daily need coverage for calcium is 55% higher.
  • The amount of saturated fat in ricotta is lower.

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

Infographic

Ricotta vs Provolone infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains less SodiumSodium -90.4%
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%
~equal in Selenium ~14.5µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
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%
Contains more FolateFolate +20%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
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
Contains more CarbsCarbs +42.1%
Contains more WaterWater +75.1%
Contains more ProteinProtein +127.2%
Contains more FatsFats +105.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +99.7%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.