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Cauliflower vs. Mozzarella — In-Depth Nutrition Comparison

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Important differences between Cauliflower and Mozzarella

  • Cauliflower has more Vitamin C, however, Mozzarella has more Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A.
  • Mozzarella's daily need coverage for Calcium is 71% more.
  • Cauliflower is lower in Saturated Fat.

The food varieties used in the comparison are Cauliflower, raw and Cheese, mozzarella, low sodium.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 PotassiumPotassium +214.7%
Contains more IronIron +68%
Contains more CopperCopper +44.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +3222.7%
Contains more ZincZinc +1059.3%
Contains more PhosphorusPhosphorus +1090.9%
Contains less SodiumSodium -46.7%
Contains more SeleniumSelenium +2516.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +322.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +761.1%
Contains more FolateFolate +533.3%
Contains more CholineCholine +140.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +60.3%
Contains more WaterWater +84.5%
Contains more ProteinProtein +1332.3%
Contains more FatsFats +6007.1%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -98.8%
Contains more Mono. FatMonounsaturated Fat +14147.1%
Contains more Poly. FatPolyunsaturated fat +1541.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Mozzarella
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Cauliflower Mozzarella Opinion
Calories 25kcal 280kcal Mozzarella
Protein 1.92g 27.5g Mozzarella
Fats 0.28g 17.1g Mozzarella
Vitamin C 48.2mg 0mg Cauliflower
Net carbs 2.97g 3.1g Mozzarella
Carbs 4.97g 3.1g Cauliflower
Cholesterol 0mg 54mg Cauliflower
Vitamin D 0IU 13IU Mozzarella
Magnesium 15mg 26mg Mozzarella
Calcium 22mg 731mg Mozzarella
Potassium 299mg 95mg Cauliflower
Iron 0.42mg 0.25mg Cauliflower
Sugar 1.91g 1.23g Mozzarella
Fiber 2g 0g Cauliflower
Copper 0.039mg 0.027mg Cauliflower
Zinc 0.27mg 3.13mg Mozzarella
Phosphorus 44mg 524mg Mozzarella
Sodium 30mg 16mg Mozzarella
Vitamin A 0IU 517IU Mozzarella
Vitamin A 0µg 137µg Mozzarella
Vitamin E 0.08mg 0.15mg Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Manganese 0.155mg Cauliflower
Selenium 0.6µg 15.7µg Mozzarella
Vitamin B1 0.05mg 0.02mg Cauliflower
Vitamin B2 0.06mg 0.34mg Mozzarella
Vitamin B3 0.507mg 0.12mg Cauliflower
Vitamin B5 0.667mg Cauliflower
Vitamin B6 0.184mg 0.08mg Cauliflower
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 15.5µg 1.8µg Cauliflower
Folate 57µg 9µg Cauliflower
Choline 44.3mg 18.4mg Cauliflower
Saturated Fat 0.13g 10.867g Cauliflower
Monounsaturated Fat 0.034g 4.844g Mozzarella
Polyunsaturated fat 0.031g 0.509g Mozzarella
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Cauliflower
22%
Mozzarella
Minerals Daily Need Coverage Score
13%
Cauliflower
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 10.737g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.