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  6. Mozzarella vs. Avocado

Mozzarella vs. Avocado — In-Depth Nutrition Comparison

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The main differences between mozzarella and avocadoes

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

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

Infographic

Mozzarella vs Avocado 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 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +5991.7%
Contains more ZincZinc +389.1%
Contains more PhosphorusPhosphorus +907.7%
Contains more SeleniumSelenium +3825%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +410.5%
Contains more IronIron +120%
Contains more CopperCopper +603.7%
Contains less SodiumSodium -56.3%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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%
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 B6Vitamin B6 +221.3%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +800%

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

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +102.3%
Contains more Poly. FatPolyunsaturated fat +256.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Avocado
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Avocado DV% diff.
Calcium 731mg 12mg 72%
Phosphorus 524mg 52mg 67%
Protein 27.5g 2g 51%
Saturated fat 10.867g 2.126g 40%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.4µg 28%
Vitamin B5 1.389mg 28%
Fiber 0g 6.7g 27%
Zinc 3.13mg 0.64mg 23%
Cholesterol 54mg 0mg 18%
Folate 9µg 81µg 18%
Copper 0.027mg 0.19mg 18%
Vitamin B2 0.34mg 0.13mg 16%
Vitamin K 1.8µg 21µg 16%
Vitamin A 137µg 7µg 14%
Vitamin B6 0.08mg 0.257mg 14%
Vitamin E 0.15mg 2.07mg 13%
Monounsaturated fat 4.844g 9.799g 12%
Potassium 95mg 485mg 11%
Vitamin C 0mg 10mg 11%
Vitamin B3 0.12mg 1.738mg 10%
Polyunsaturated fat 0.509g 1.816g 9%
Manganese 0.142mg 6%
Calories 280kcal 160kcal 6%
Vitamin B1 0.02mg 0.067mg 4%
Fats 17.1g 14.66g 4%
Iron 0.25mg 0.55mg 4%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Carbs 3.1g 8.53g 2%
Magnesium 26mg 29mg 1%
Choline 18.4mg 14.2mg 1%
Net carbs 3.1g 1.83g N/A
Sugar 1.23g 0.66g N/A
Starch 0.11g 0%
Sodium 16mg 7mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Avocado
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
23%
Mozzarella
32%
Avocado
Minerals Daily Need Coverage Score
66%
Mozzarella
21%
Avocado

Comparison summary

Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 8.741g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.