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  6. Mozzarella vs. Cauliflower

Mozzarella vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between mozzarella and cauliflower

  • Mozzarella has more calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A; however, cauliflower has more vitamin C.
  • Mozzarella's daily need coverage for calcium is 71% more.
  • Cauliflower is lower in cholesterol.

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

Infographic

Mozzarella vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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%
Contains more PotassiumPotassium +214.7%
Contains more IronIron +68%
Contains more CopperCopper +44.4%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +322.5%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +761.1%
Contains more FolateFolate +533.3%
Contains more CholineCholine +140.8%

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1332.3%
Contains more FatsFats +6007.1%
Contains more OtherOther +215.8%
Contains more CarbsCarbs +60.3%
Contains more WaterWater +84.5%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +14147.1%
Contains more Poly. FatPolyunsaturated fat +1541.9%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Cauliflower
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 Mozzarella Cauliflower DV% diff.
Calcium 731mg 22mg 71%
Phosphorus 524mg 44mg 69%
Vitamin C 0mg 48.2mg 54%
Protein 27.5g 1.92g 51%
Saturated fat 10.867g 0.13g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.6µg 27%
Fats 17.1g 0.28g 26%
Zinc 3.13mg 0.27mg 26%
Vitamin B2 0.34mg 0.06mg 22%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Vitamin B5 0.667mg 13%
Calories 280kcal 25kcal 13%
Folate 9µg 57µg 12%
Monounsaturated fat 4.844g 0.034g 12%
Vitamin K 1.8µg 15.5µg 11%
Fiber 0g 2g 8%
Vitamin B6 0.08mg 0.184mg 8%
Manganese 0.155mg 7%
Potassium 95mg 299mg 6%
Choline 18.4mg 44.3mg 5%
Polyunsaturated fat 0.509g 0.031g 3%
Vitamin B1 0.02mg 0.05mg 3%
Magnesium 26mg 15mg 3%
Iron 0.25mg 0.42mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin B3 0.12mg 0.507mg 2%
Fructose 0.97g 1%
Sodium 16mg 30mg 1%
Copper 0.027mg 0.039mg 1%
Carbs 3.1g 4.97g 1%
Net carbs 3.1g 2.97g N/A
Sugar 1.23g 1.91g N/A
Vitamin E 0.15mg 0.08mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
66%
Mozzarella
13%
Cauliflower

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.