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  6. Mozzarella vs. Olive oil

Mozzarella vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between Mozzarella and Olive oil

  • Mozzarella has more Phosphorus, Calcium, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A RAE, however, Olive oil is richer in Vitamin E , and Vitamin K.
  • Olive oil covers your daily Vitamin E needs 95% more than Mozzarella.
  • Olive oil contains less Cholesterol.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Oil, olive, salad or cooking.

Infographic

Mozzarella vs Olive oil 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.
Mozzarella
Mozzarella
7
:
3
Olive oil
Olive oil
Contains more Calcium +73000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +9400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains more Iron +124%
Contains less Sodium -87.5%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +73000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +9400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains more Iron +124%
Contains less Sodium -87.5%

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.
Mozzarella
Mozzarella
8
:
3
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +9466.7%
Contains more Vitamin K +3244.4%
Mozzarella
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%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +9466.7%
Contains more Vitamin K +3244.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +484.8%
Mozzarella
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
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +484.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +1406.2%
Contains more Polyunsaturated fat +1967.4%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +1406.2%
Contains more Polyunsaturated fat +1967.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Olive oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mozzarella Olive oil Opinion
Net carbs 3.1g 0g Mozzarella
Protein 27.5g 0g Mozzarella
Fats 17.1g 100g Olive oil
Carbs 3.1g 0g Mozzarella
Calories 280kcal 884kcal Olive oil
Sugar 1.23g 0g Olive oil
Calcium 731mg 1mg Mozzarella
Iron 0.25mg 0.56mg Olive oil
Magnesium 26mg 0mg Mozzarella
Phosphorus 524mg 0mg Mozzarella
Potassium 95mg 1mg Mozzarella
Sodium 16mg 2mg Olive oil
Zinc 3.13mg 0mg Mozzarella
Copper 0.027mg 0mg Mozzarella
Selenium 15.7µg 0µg Mozzarella
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 14.35mg Olive oil
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0mg Mozzarella
Vitamin B2 0.34mg 0mg Mozzarella
Vitamin B3 0.12mg 0mg Mozzarella
Vitamin B6 0.08mg 0mg Mozzarella
Folate 9µg 0µg Mozzarella
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 60.2µg Olive oil
Cholesterol 54mg 0mg Olive oil
Saturated Fat 10.867g 13.808g Mozzarella
Monounsaturated Fat 4.844g 72.961g Olive oil
Polyunsaturated fat 0.509g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Olive oil
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
36%
Olive oil
Minerals Daily Need Coverage Score
66%
Mozzarella
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 54mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 2.941g)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.