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Mozzarella vs. Egg white — In-Depth Nutrition Comparison

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Differences between Mozzarella and Egg white

  • Mozzarella has more Phosphorus, Calcium, Vitamin B12, Zinc, and Vitamin A RAE, while Egg white has more Selenium, and Vitamin B2.
  • Mozzarella's daily need coverage for Phosphorus is 73% higher.

The food types used in this comparison are Cheese, mozzarella, low sodium and Egg, white, raw, fresh.

Infographic

Mozzarella vs Egg white infographic
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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.
Contains more Calcium +10342.9%
Contains more Iron +212.5%
Contains more Magnesium +136.4%
Contains more Phosphorus +3393.3%
Contains less Sodium -90.4%
Contains more Zinc +10333.3%
Contains more Copper +17.4%
Contains more Potassium +71.6%
Contains more Selenium +27.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +10342.9%
Contains more Iron +212.5%
Contains more Magnesium +136.4%
Contains more Phosphorus +3393.3%
Contains less Sodium -90.4%
Contains more Zinc +10333.3%
Contains more Copper +17.4%
Contains more Potassium +71.6%
Contains more Selenium +27.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B6 +1500%
Contains more Folate +125%
Contains more Vitamin B12 +922.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +29.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B6 +1500%
Contains more Folate +125%
Contains more Vitamin B12 +922.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +29.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +152.3%
Contains more Fats +9958.8%
Contains more Carbs +324.7%
Contains more Other +281%
Contains more Water +75.5%
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +152.3%
Contains more Fats +9958.8%
Contains more Carbs +324.7%
Contains more Other +281%
Contains more Water +75.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Egg white
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Egg white Opinion
Net carbs 3.1g 0.73g Mozzarella
Protein 27.5g 10.9g Mozzarella
Fats 17.1g 0.17g Mozzarella
Carbs 3.1g 0.73g Mozzarella
Calories 280kcal 52kcal Mozzarella
Fructose 0.07g Egg white
Sugar 1.23g 0.71g Egg white
Calcium 731mg 7mg Mozzarella
Iron 0.25mg 0.08mg Mozzarella
Magnesium 26mg 11mg Mozzarella
Phosphorus 524mg 15mg Mozzarella
Potassium 95mg 163mg Egg white
Sodium 16mg 166mg Mozzarella
Zinc 3.13mg 0.03mg Mozzarella
Copper 0.027mg 0.023mg Mozzarella
Manganese 0.011mg Egg white
Selenium 15.7µg 20µg Egg white
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.004mg Mozzarella
Vitamin B2 0.34mg 0.439mg Egg white
Vitamin B3 0.12mg 0.105mg Mozzarella
Vitamin B5 0.19mg Egg white
Vitamin B6 0.08mg 0.005mg Mozzarella
Folate 9µg 4µg Mozzarella
Vitamin B12 0.92µg 0.09µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 54mg 0mg Egg white
Saturated Fat 10.867g 0g Egg white
Monounsaturated Fat 4.844g 0g Mozzarella
Polyunsaturated fat 0.509g 0g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Mozzarella
11%
Egg white
Minerals Daily Need Coverage Score
66%
Mozzarella
17%
Egg white

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 150mg)
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.52g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 10.867g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.