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  6. Mozzarella vs. Tuna

Mozzarella vs. Tuna — In-Depth Nutrition Comparison

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How are Mozzarella and Tuna different?

  • Mozzarella is richer in Calcium, Phosphorus, Zinc, Vitamin B2, and Vitamin A RAE, while Tuna is higher in Selenium, Vitamin B3, Vitamin B6, and Vitamin B12.
  • Tuna covers your daily need of Selenium 168% more than Mozzarella.
  • Mozzarella contains 183 times more Calcium than Tuna. Mozzarella contains 731mg of Calcium, while Tuna contains 4mg.
  • Tuna is lower in Saturated Fat.

Cheese, mozzarella, low sodium and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Mozzarella vs Tuna 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.
Mozzarella
Mozzarella
4
:
6
Tuna
Tuna
Contains more Calcium +18175%
Contains more Phosphorus +57.4%
Contains less Sodium -70.4%
Contains more Zinc +595.6%
Contains more Iron +268%
Contains more Magnesium +61.5%
Contains more Potassium +454.7%
Contains more Copper +59.3%
Contains more Selenium +589.2%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +18175%
Contains more Phosphorus +57.4%
Contains less Sodium -70.4%
Contains more Zinc +595.6%
Contains more Iron +268%
Contains more Magnesium +61.5%
Contains more Potassium +454.7%
Contains more Copper +59.3%
Contains more Selenium +589.2%

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.
Mozzarella
Mozzarella
4
:
7
Tuna
Tuna
Contains more Vitamin A +695.4%
Contains more Vitamin B2 +148.2%
Contains more Folate +350%
Contains more Vitamin K +1700%
Contains more Vitamin E +93.3%
Contains more Vitamin D +566.7%
Contains more Vitamin B1 +570%
Contains more Vitamin B3 +18291.7%
Contains more Vitamin B6 +1197.5%
Contains more Vitamin B12 +155.4%
Mozzarella
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +695.4%
Contains more Vitamin B2 +148.2%
Contains more Folate +350%
Contains more Vitamin K +1700%
Contains more Vitamin E +93.3%
Contains more Vitamin D +566.7%
Contains more Vitamin B1 +570%
Contains more Vitamin B3 +18291.7%
Contains more Vitamin B6 +1197.5%
Contains more Vitamin B12 +155.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Tuna
Tuna
Contains more Fats +2798.3%
Contains more Carbs +∞%
Contains more Other +87.5%
Contains more Water +38.2%
Equal in Protein - 29.15
Mozzarella
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +2798.3%
Contains more Carbs +∞%
Contains more Other +87.5%
Contains more Water +38.2%
Equal in Protein - 29.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +3410.1%
Contains more Polyunsaturated fat +190.9%
Contains less Saturated Fat -98.1%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +3410.1%
Contains more Polyunsaturated fat +190.9%
Contains less Saturated Fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Tuna
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 ok
Lower in Sodium ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Tuna Opinion
Net carbs 3.1g 0g Mozzarella
Protein 27.5g 29.15g Tuna
Fats 17.1g 0.59g Mozzarella
Carbs 3.1g 0g Mozzarella
Calories 280kcal 130kcal Mozzarella
Sugar 1.23g 0g Tuna
Calcium 731mg 4mg Mozzarella
Iron 0.25mg 0.92mg Tuna
Magnesium 26mg 42mg Tuna
Phosphorus 524mg 333mg Mozzarella
Potassium 95mg 527mg Tuna
Sodium 16mg 54mg Mozzarella
Zinc 3.13mg 0.45mg Mozzarella
Copper 0.027mg 0.043mg Tuna
Manganese 0.013mg Tuna
Selenium 15.7µg 108.2µg Tuna
Vitamin A 517IU 65IU Mozzarella
Vitamin A RAE 137µg 22µg Mozzarella
Vitamin E 0.15mg 0.29mg Tuna
Vitamin D 13IU 82IU Tuna
Vitamin D 0.3µg 2µg Tuna
Vitamin B1 0.02mg 0.134mg Tuna
Vitamin B2 0.34mg 0.137mg Mozzarella
Vitamin B3 0.12mg 22.07mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 0.08mg 1.038mg Tuna
Folate 9µg 2µg Mozzarella
Vitamin B12 0.92µg 2.35µg Tuna
Vitamin K 1.8µg 0.1µg Mozzarella
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 54mg 47mg Tuna
Trans Fat 0.02g Mozzarella
Saturated Fat 10.867g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 4.844g 0.138g Mozzarella
Polyunsaturated fat 0.509g 0.175g Mozzarella
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
66%
Mozzarella
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.23g)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 10.662g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 38mg)
Which food is richer in vitamins?
?
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.