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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%

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

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%

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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. 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.