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Mozzarella vs. Flour — In-Depth Nutrition Comparison

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How are Mozzarella and Flour different?

  • Mozzarella is richer in Calcium, Phosphorus, Vitamin B12, and Zinc, while Flour is higher in Vitamin B1, Iron, Folate, Vitamin B3, and Selenium.
  • Mozzarella covers your daily need of Calcium 72% more than Flour.
  • Flour is lower in Saturated Fat.

Cheese, mozzarella, low sodium and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Mozzarella vs Flour 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 +4773.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +385.2%
Contains more Zinc +347.1%
Contains more Iron +1756%
Contains more Potassium +12.6%
Contains less Sodium -87.5%
Contains more Copper +433.3%
Contains more Selenium +115.9%
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 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +4773.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +385.2%
Contains more Zinc +347.1%
Contains more Iron +1756%
Contains more Potassium +12.6%
Contains less Sodium -87.5%
Contains more Copper +433.3%
Contains more Selenium +115.9%

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.
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +81.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +500%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +45.3%
Contains more Vitamin B3 +4820%
Contains more Folate +1933.3%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +81.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +500%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +45.3%
Contains more Vitamin B3 +4820%
Contains more Folate +1933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +166.2%
Contains more Fats +1644.9%
Contains more Water +318.6%
Contains more Other +421.7%
Contains more Carbs +2361.6%
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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +166.2%
Contains more Fats +1644.9%
Contains more Water +318.6%
Contains more Other +421.7%
Contains more Carbs +2361.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5467.8%
Contains more Polyunsaturated fat +23.2%
Contains less Saturated Fat -98.6%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +5467.8%
Contains more Polyunsaturated fat +23.2%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Flour Opinion
Net carbs 3.1g 73.61g Flour
Protein 27.5g 10.33g Mozzarella
Fats 17.1g 0.98g Mozzarella
Carbs 3.1g 76.31g Flour
Calories 280kcal 364kcal Flour
Sugar 1.23g 0.27g Flour
Fiber 0g 2.7g Flour
Calcium 731mg 15mg Mozzarella
Iron 0.25mg 4.64mg Flour
Magnesium 26mg 22mg Mozzarella
Phosphorus 524mg 108mg Mozzarella
Potassium 95mg 107mg Flour
Sodium 16mg 2mg Flour
Zinc 3.13mg 0.7mg Mozzarella
Copper 0.027mg 0.144mg Flour
Manganese 0.682mg Flour
Selenium 15.7µg 33.9µg Flour
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.06mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.785mg Flour
Vitamin B2 0.34mg 0.494mg Flour
Vitamin B3 0.12mg 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.08mg 0.044mg Mozzarella
Folate 9µg 183µg Flour
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0.3µg Mozzarella
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Cholesterol 54mg 0mg Flour
Saturated Fat 10.867g 0.155g Flour
Monounsaturated Fat 4.844g 0.087g Mozzarella
Polyunsaturated fat 0.509g 0.413g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Flour
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
50%
Flour
Minerals Daily Need Coverage Score
66%
Mozzarella
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 10.712g)
Which food is cheaper?
Flour
Flour 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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.