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  6. Mozzarella vs. Almonds

Mozzarella vs. Almonds — In-Depth Nutrition Comparison

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How are mozzarella and almonds different?

  • Mozzarella is richer in calcium and vitamin B12, while almonds are higher in vitamin E, copper, vitamin B2, magnesium, fiber, iron, and vitamin B3.
  • Almonds cover your daily need for vitamin E, 170% more than mozzarella.
  • Almonds are lower in saturated fat.
  • Mozzarella has a higher glycemic index (27) than almonds (0).

Cheese, mozzarella, low sodium and Nuts, almonds types were used in this article.

Infographic

Mozzarella vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +171.7%
Contains more SeleniumSelenium +282.9%
Contains more MagnesiumMagnesium +938.5%
Contains more PotassiumPotassium +671.6%
Contains more IronIron +1384%
Contains more CopperCopper +3718.5%
Contains less SodiumSodium -93.8%
~equal in Zinc ~3.12mg
~equal in Phosphorus ~481mg

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +16986.7%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +234.7%
Contains more Vitamin B3Vitamin B3 +2915%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more FolateFolate +388.9%
Contains more CholineCholine +183.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Almonds DV% diff.
Vitamin E 0.15mg 25.63mg 170%
Copper 0.027mg 1.031mg 112%
Manganese 2.179mg 95%
Polyunsaturated fat 0.509g 12.329g 79%
Monounsaturated fat 4.844g 31.551g 67%
Vitamin B2 0.34mg 1.138mg 61%
Magnesium 26mg 270mg 58%
Fats 17.1g 49.93g 51%
Fiber 0g 12.5g 50%
Calcium 731mg 269mg 46%
Iron 0.25mg 3.71mg 43%
Vitamin B12 0.92µg 0µg 38%
Saturated fat 10.867g 3.802g 32%
Vitamin B3 0.12mg 3.618mg 22%
Selenium 15.7µg 4.1µg 21%
Potassium 95mg 733mg 19%
Cholesterol 54mg 0mg 18%
Vitamin B1 0.02mg 0.205mg 15%
Calories 280kcal 579kcal 15%
Vitamin A 137µg 0µg 15%
Protein 27.5g 21.15g 13%
Folate 9µg 44µg 9%
Vitamin B5 0.471mg 9%
Choline 18.4mg 52.1mg 6%
Carbs 3.1g 21.55g 6%
Phosphorus 524mg 481mg 6%
Vitamin B6 0.08mg 0.137mg 4%
Vitamin K 1.8µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Sodium 16mg 1mg 1%
Net carbs 3.1g 9.05g N/A
Sugar 1.23g 4.35g N/A
Zinc 3.13mg 3.12mg 0%
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +30%
Contains more WaterWater +1031.5%
Contains more FatsFats +192%
Contains more CarbsCarbs +595.2%
Contains more OtherOther +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +551.3%
Contains more Poly. FatPolyunsaturated fat +2322.2%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.