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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 RAE, 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.
Contains more Calcium +3222.7%
Contains more Magnesium +73.3%
Contains more Phosphorus +1090.9%
Contains less Sodium -46.7%
Contains more Zinc +1059.3%
Contains more Selenium +2516.7%
Contains more Iron +68%
Contains more Potassium +214.7%
Contains more Copper +44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +3222.7%
Contains more Magnesium +73.3%
Contains more Phosphorus +1090.9%
Contains less Sodium -46.7%
Contains more Zinc +1059.3%
Contains more Selenium +2516.7%
Contains more Iron +68%
Contains more Potassium +214.7%
Contains more Copper +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +322.5%
Contains more Vitamin B6 +130%
Contains more Folate +533.3%
Contains more Vitamin K +761.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +322.5%
Contains more Vitamin B6 +130%
Contains more Folate +533.3%
Contains more Vitamin K +761.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1332.3%
Contains more Fats +6007.1%
Contains more Other +215.8%
Contains more Carbs +60.3%
Contains more Water +84.5%
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 Protein +1332.3%
Contains more Fats +6007.1%
Contains more Other +215.8%
Contains more Carbs +60.3%
Contains more Water +84.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +14147.1%
Contains more Polyunsaturated fat +1541.9%
Contains less Saturated Fat -98.8%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +14147.1%
Contains more Polyunsaturated fat +1541.9%
Contains less Saturated 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 Opinion
Net carbs 3.1g 2.97g Mozzarella
Protein 27.5g 1.92g Mozzarella
Fats 17.1g 0.28g Mozzarella
Carbs 3.1g 4.97g Cauliflower
Calories 280kcal 25kcal Mozzarella
Fructose 0.97g Cauliflower
Sugar 1.23g 1.91g Mozzarella
Fiber 0g 2g Cauliflower
Calcium 731mg 22mg Mozzarella
Iron 0.25mg 0.42mg Cauliflower
Magnesium 26mg 15mg Mozzarella
Phosphorus 524mg 44mg Mozzarella
Potassium 95mg 299mg Cauliflower
Sodium 16mg 30mg Mozzarella
Zinc 3.13mg 0.27mg Mozzarella
Copper 0.027mg 0.039mg Cauliflower
Manganese 0.155mg Cauliflower
Selenium 15.7µg 0.6µg Mozzarella
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.08mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.02mg 0.05mg Cauliflower
Vitamin B2 0.34mg 0.06mg Mozzarella
Vitamin B3 0.12mg 0.507mg Cauliflower
Vitamin B5 0.667mg Cauliflower
Vitamin B6 0.08mg 0.184mg Cauliflower
Folate 9µg 57µg Cauliflower
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 15.5µg Cauliflower
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
Cholesterol 54mg 0mg Cauliflower
Saturated Fat 10.867g 0.13g Cauliflower
Monounsaturated Fat 4.844g 0.034g Mozzarella
Polyunsaturated fat 0.509g 0.031g Mozzarella
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.