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  6. Mozzarella vs. Chard raw

Mozzarella vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between mozzarella and chard raw

  • Mozzarella is richer in phosphorus, calcium, vitamin B12, selenium, and zinc, yet chard raw is richer in vitamin K, vitamin A, vitamin C, and iron.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains less saturated fat.

Food types used in this article are Cheese, mozzarella, low sodium and Chard, swiss, raw.

Infographic

Mozzarella vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +1333.3%
Contains more ZincZinc +769.4%
Contains more PhosphorusPhosphorus +1039.1%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +1644.4%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +298.9%
Contains more IronIron +620%
Contains more CopperCopper +563%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +123.4%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +55.6%
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Mozzarella Chard raw DV% diff.
Vitamin K 1.8µg 830µg 690%
Phosphorus 524mg 46mg 68%
Calcium 731mg 51mg 68%
Protein 27.5g 1.8g 51%
Saturated fat 10.867g 0.03g 49%
Vitamin B12 0.92µg 0µg 38%
Vitamin C 0mg 30mg 33%
Selenium 15.7µg 0.9µg 27%
Fats 17.1g 0.2g 26%
Zinc 3.13mg 0.36mg 25%
Vitamin B2 0.34mg 0.09mg 19%
Iron 0.25mg 1.8mg 19%
Vitamin A 137µg 306µg 19%
Cholesterol 54mg 0mg 18%
Copper 0.027mg 0.179mg 17%
Manganese 0.366mg 16%
Calories 280kcal 19kcal 13%
Magnesium 26mg 81mg 13%
Vitamin E 0.15mg 1.89mg 12%
Monounsaturated fat 4.844g 0.04g 12%
Sodium 16mg 213mg 9%
Potassium 95mg 379mg 8%
Fiber 0g 1.6g 6%
Polyunsaturated fat 0.509g 0.07g 3%
Vitamin B5 0.172mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin B1 0.02mg 0.04mg 2%
Vitamin B3 0.12mg 0.4mg 2%
Vitamin D 13IU 0IU 2%
Folate 9µg 14µg 1%
Vitamin B6 0.08mg 0.099mg 1%
Carbs 3.1g 3.74g 0%
Net carbs 3.1g 2.14g N/A
Sugar 1.23g 1.1g N/A
Choline 18.4mg 18mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1427.8%
Contains more FatsFats +8450%
Contains more OtherOther +50%
Contains more CarbsCarbs +20.6%
Contains more WaterWater +85.7%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +12010%
Contains more Poly. FatPolyunsaturated fat +627.1%
Contains less Sat. FatSaturated fat -99.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.