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  6. Avocado vs. Mozzarella

Avocado vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between avocadoes and mozzarella

  • Avocadoes are richer in fiber, copper, and folate, yet mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Daily need coverage for calcium for mozzarella is 72% higher.
  • Avocadoes contain less saturated fat.
  • Mozzarella has a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Cheese, mozzarella, low sodium.

Infographic

Avocado vs Mozzarella 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +410.5%
Contains more IronIron +120%
Contains more CopperCopper +603.7%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +5991.7%
Contains more ZincZinc +389.1%
Contains more PhosphorusPhosphorus +907.7%
Contains more SeleniumSelenium +3825%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1280%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B3Vitamin B3 +1348.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +221.3%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +1857.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +29.6%

All nutrients comparison - raw data values

Nutrient Avocado Mozzarella DV% diff.
Calcium 12mg 731mg 72%
Phosphorus 52mg 524mg 67%
Protein 2g 27.5g 51%
Saturated fat 2.126g 10.867g 40%
Vitamin B12 0µg 0.92µg 38%
Selenium 0.4µg 15.7µg 28%
Vitamin B5 1.389mg 28%
Fiber 6.7g 0g 27%
Zinc 0.64mg 3.13mg 23%
Cholesterol 0mg 54mg 18%
Folate 81µg 9µg 18%
Copper 0.19mg 0.027mg 18%
Vitamin B2 0.13mg 0.34mg 16%
Vitamin K 21µg 1.8µg 16%
Vitamin A 7µg 137µg 14%
Vitamin B6 0.257mg 0.08mg 14%
Vitamin E 2.07mg 0.15mg 13%
Monounsaturated fat 9.799g 4.844g 12%
Potassium 485mg 95mg 11%
Vitamin C 10mg 0mg 11%
Vitamin B3 1.738mg 0.12mg 10%
Polyunsaturated fat 1.816g 0.509g 9%
Manganese 0.142mg 6%
Calories 160kcal 280kcal 6%
Vitamin B1 0.067mg 0.02mg 4%
Fats 14.66g 17.1g 4%
Iron 0.55mg 0.25mg 4%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Carbs 8.53g 3.1g 2%
Magnesium 29mg 26mg 1%
Choline 14.2mg 18.4mg 1%
Net carbs 1.83g 3.1g N/A
Sugar 0.66g 1.23g N/A
Starch 0.11g 0%
Sodium 7mg 16mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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 CarbsCarbs +175.2%
Contains more WaterWater +46.8%
Contains more ProteinProtein +1275%
Contains more FatsFats +16.6%
Contains more OtherOther +51.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +102.3%
Contains more Poly. FatPolyunsaturated fat +256.8%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.