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Mozzarella vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and crackers?

  • Mozzarella is richer in calcium, phosphorus, vitamin B1,2, and zinc, while crackers are higher in vitamin K, iron, vitamin B1, and vitamin B3.
  • Mozzarella's daily need coverage for calcium is 61% higher.
  • Crackers are lower in saturated fat.
  • Crackers have a higher glycemic index (63) than mozzarella (27).

We used Cheese, mozzarella, low sodium and Crackers, standard snack-type, regular types in this comparison.

Infographic

Mozzarella vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +509.2%
Contains more ZincZinc +538.8%
Contains more PhosphorusPhosphorus +111.3%
Contains less SodiumSodium -97.8%
Contains more SeleniumSelenium +134.3%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +1512%
Contains more CopperCopper +285.2%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +91.7%
Contains more Vitamin EVitamin E +1920%
Contains more Vitamin B1Vitamin B1 +1980%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more Vitamin B3Vitamin B3 +3526.7%
Contains more Vitamin KVitamin K +3750%
Contains more FolateFolate +922.2%
~equal in Vitamin C ~0mg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +314.2%
Contains more WaterWater +1489.2%
Contains more FatsFats +54.6%
Contains more CarbsCarbs +1877.4%
~equal in Other ~2.49g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -48.8%
Contains more Mono. FatMonounsaturated fat +35.3%
Contains more Poly. FatPolyunsaturated fat +2480.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Crackers DV% diff.
Polyunsaturated fat 0.509g 13.137g 84%
Calcium 731mg 120mg 61%
Vitamin K 1.8µg 69.3µg 56%
Iron 0.25mg 4.03mg 47%
Protein 27.5g 6.64g 42%
Phosphorus 524mg 248mg 39%
Vitamin B12 0.92µg 0µg 38%
Vitamin B1 0.02mg 0.416mg 33%
Sodium 16mg 726mg 31%
Vitamin B3 0.12mg 4.352mg 26%
Saturated fat 10.867g 5.562g 24%
Zinc 3.13mg 0.49mg 24%
Manganese 0.491mg 21%
Folate 9µg 92µg 21%
Starch 49.69g 20%
Carbs 3.1g 61.3g 19%
Vitamin E 0.15mg 3.03mg 19%
Cholesterol 54mg 0mg 18%
Selenium 15.7µg 6.7µg 16%
Vitamin A 137µg 0µg 15%
Fats 17.1g 26.43g 14%
Calories 280kcal 510kcal 12%
Copper 0.027mg 0.104mg 9%
Vitamin B2 0.34mg 0.456mg 9%
Fiber 0g 2.3g 9%
Vitamin B5 0.417mg 8%
Monounsaturated fat 4.844g 6.553g 4%
Vitamin D 0.3µg 0µg 2%
Magnesium 26mg 18mg 2%
Choline 18.4mg 9.6mg 2%
Vitamin D 13IU 0IU 2%
Vitamin B6 0.08mg 0.063mg 1%
Potassium 95mg 118mg 1%
Net carbs 3.1g 59g N/A
Sugar 1.23g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
66%
Mozzarella
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 6.95g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 710mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 36)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 5.305g)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.