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  6. Tuna vs. Mozzarella

Tuna vs. Mozzarella — In-Depth Nutrition Comparison

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How are Tuna and Mozzarella different?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B6, and Vitamin B12, while Mozzarella is higher in Calcium, Phosphorus, Zinc, Vitamin B2, and Vitamin A RAE.
  • Tuna covers your daily need of Selenium 168% more than Mozzarella.
  • Tuna contains 184 times more Vitamin B3 than Mozzarella. Tuna contains 22.07mg of Vitamin B3, while Mozzarella contains 0.12mg.
  • Tuna is lower in Saturated Fat.

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

Infographic

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

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.
Tuna
Tuna
7
:
4
Mozzarella
Mozzarella
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%
Contains more Vitamin A +695.4%
Contains more Vitamin B2 +148.2%
Contains more Folate +350%
Contains more Vitamin K +1700%
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%
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%
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%
Contains more Vitamin A +695.4%
Contains more Vitamin B2 +148.2%
Contains more Folate +350%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Mozzarella
Mozzarella
Contains more Water +38.2%
Contains more Fats +2798.3%
Contains more Carbs +∞%
Contains more Other +87.5%
Equal in Protein - 27.5
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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
Contains more Water +38.2%
Contains more Fats +2798.3%
Contains more Carbs +∞%
Contains more Other +87.5%
Equal in Protein - 27.5

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Mozzarella
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 Tuna Mozzarella Opinion
Net carbs 0g 3.1g Mozzarella
Protein 29.15g 27.5g Tuna
Fats 0.59g 17.1g Mozzarella
Carbs 0g 3.1g Mozzarella
Calories 130kcal 280kcal Mozzarella
Sugar 0g 1.23g Tuna
Calcium 4mg 731mg Mozzarella
Iron 0.92mg 0.25mg Tuna
Magnesium 42mg 26mg Tuna
Phosphorus 333mg 524mg Mozzarella
Potassium 527mg 95mg Tuna
Sodium 54mg 16mg Mozzarella
Zinc 0.45mg 3.13mg Mozzarella
Copper 0.043mg 0.027mg Tuna
Manganese 0.013mg Tuna
Selenium 108.2µg 15.7µg Tuna
Vitamin A 65IU 517IU Mozzarella
Vitamin A RAE 22µg 137µg Mozzarella
Vitamin E 0.29mg 0.15mg Tuna
Vitamin D 82IU 13IU Tuna
Vitamin D 2µg 0.3µg Tuna
Vitamin B1 0.134mg 0.02mg Tuna
Vitamin B2 0.137mg 0.34mg Mozzarella
Vitamin B3 22.07mg 0.12mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 1.038mg 0.08mg Tuna
Folate 2µg 9µg Mozzarella
Vitamin B12 2.35µg 0.92µg Tuna
Vitamin K 0.1µg 1.8µg 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 47mg 54mg Tuna
Trans Fat 0.02g Mozzarella
Saturated Fat 0.205g 10.867g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 4.844g Mozzarella
Polyunsaturated fat 0.175g 0.509g Mozzarella
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Mozzarella
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
92%
Tuna
23%
Mozzarella
Minerals Daily Need Coverage Score
88%
Tuna
66%
Mozzarella

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.