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  6. Whey vs. Provolone

Whey vs. Provolone — In-Depth Nutrition Comparison

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How are whey and provolone different?

  • Provolone has more calcium, phosphorus, vitamin B12, zinc, selenium, vitamin A, and vitamin B2 than whey.
  • Daily need coverage for saturated fat for provolone is 84% higher.
  • Whey has less sodium.
  • Provolone has a lower glycemic index (27) than whey (43).

Whey, sweet, fluid and Cheese, provolone are the varieties used in this article.

Infographic

Whey vs Provolone 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 more PotassiumPotassium +16.7%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1508.5%
Contains more IronIron +766.7%
Contains more CopperCopper +550%
Contains more ZincZinc +2384.6%
Contains more PhosphorusPhosphorus +978.3%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +663.2%

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.
Whey
Whey
2
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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +89.5%
Contains more Vitamin AVitamin A +7766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +103.2%
Contains more Vitamin B3Vitamin B3 +110.8%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B6Vitamin B6 +135.5%
Contains more Vitamin B12Vitamin B12 +421.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%

All nutrients comparison - raw data values

Nutrient Whey Provolone DV% diff.
Saturated fat 0.23g 17.078g 77%
Calcium 47mg 756mg 71%
Phosphorus 46mg 496mg 64%
Protein 0.85g 25.58g 49%
Vitamin B12 0.28µg 1.46µg 49%
Fats 0.36g 26.62g 40%
Sodium 54mg 876mg 36%
Zinc 0.13mg 3.23mg 28%
Vitamin A 3µg 236µg 26%
Selenium 1.9µg 14.5µg 23%
Cholesterol 2mg 69mg 22%
Monounsaturated fat 0.1g 7.393g 18%
Calories 27kcal 351kcal 16%
Vitamin B2 0.158mg 0.321mg 13%
Iron 0.06mg 0.52mg 6%
Magnesium 8mg 28mg 5%
Polyunsaturated fat 0.011g 0.769g 5%
Vitamin D* 20 IU 3%
Vitamin D 0.5µg 3%
Vitamin B6 0.031mg 0.073mg 3%
Copper 0.004mg 0.026mg 2%
Vitamin E 0mg 0.23mg 2%
Vitamin B5 0.383mg 0.476mg 2%
Vitamin K 0µg 2.2µg 2%
Folate 1µg 10µg 2%
Carbs 5.14g 2.14g 1%
Potassium 161mg 138mg 1%
Vitamin B1 0.036mg 0.019mg 1%
Vitamin B3 0.074mg 0.156mg 1%
Protein per 100 calories 3.1g 7.3g N/A
Calories per 10 g protein 318kcal 137kcal N/A
Weight per 100 calories 370g 28g N/A
Unsaturated / Saturated Fat ratio 0.48 0.48 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 2.14g N/A
Sugar 5.14g 0.56g N/A
Manganese 0.001mg 0.01mg 0%
Choline 16mg 15.4mg 0%
Tryptophan 0.013mg 0.345mg 0%
Threonine 0.054mg 0.982mg 0%
Isoleucine 0.047mg 1.091mg 0%
Leucine 0.078mg 2.297mg 0%
Lysine 0.068mg 2.646mg 0%
Methionine 0.016mg 0.686mg 0%
Phenylalanine 0.027mg 1.287mg 0%
Valine 0.046mg 1.64mg 0%
Histidine 0.016mg 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +140.2%
Contains more WaterWater +127.4%
Contains more ProteinProtein +2909.4%
Contains more FatsFats +7294.4%
Contains more OtherOther +788.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.7%
Contains more Mono. FatMonounsaturated fat +7293%
Contains more Poly. FatPolyunsaturated fat +6890.9%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.