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  6. Mozzarella vs. Egg

Mozzarella vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and eggs?

  • Mozzarella is richer in calcium, phosphorus, and zinc, while eggs are higher in copper, choline, selenium, vitamin B2, and vitamin D.
  • Eggs' daily need coverage for copper is 219% higher.
  • Eggs have 15 times less calcium than mozzarella. Mozzarella has 731mg of calcium, while eggs have 50mg.
  • Eggs are lower in saturated fat.
  • Mozzarella has a higher glycemic index (27) than eggs (0).

We used Cheese, mozzarella, low sodium and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Mozzarella vs Egg 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%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1362%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +204.7%
Contains less SodiumSodium -87.1%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +376%
Contains more CopperCopper +7307.4%
Contains more SeleniumSelenium +96.2%

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%
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin EVitamin E +586.7%
Contains more Vitamin DVitamin D +633.3%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more Vitamin B12Vitamin B12 +20.7%
Contains more FolateFolate +388.9%
Contains more CholineCholine +1496.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~149µg

All nutrients comparison - raw data values

Nutrient Mozzarella Egg DV% diff.
Copper 0.027mg 2mg 219%
Cholesterol 54mg 373mg 106%
Calcium 731mg 50mg 68%
Phosphorus 524mg 172mg 50%
Choline 18.4mg 293.8mg 50%
Saturated fat 10.867g 3.267g 35%
Protein 27.5g 12.58g 30%
Vitamin B5 1.398mg 28%
Selenium 15.7µg 30.8µg 27%
Zinc 3.13mg 1.05mg 19%
Vitamin B2 0.34mg 0.513mg 13%
Iron 0.25mg 1.19mg 12%
Vitamin D 0.3µg 2.2µg 10%
Fats 17.1g 10.61g 10%
Vitamin D 13IU 87IU 9%
Folate 9µg 44µg 9%
Vitamin B12 0.92µg 1.11µg 8%
Polyunsaturated fat 0.509g 1.414g 6%
Calories 280kcal 155kcal 6%
Vitamin E 0.15mg 1.03mg 6%
Sodium 16mg 124mg 5%
Vitamin B1 0.02mg 0.066mg 4%
Magnesium 26mg 10mg 4%
Vitamin B6 0.08mg 0.121mg 3%
Monounsaturated fat 4.844g 4.077g 2%
Potassium 95mg 126mg 1%
Carbs 3.1g 1.12g 1%
Manganese 0.026mg 1%
Vitamin K 1.8µg 0.3µg 1%
Vitamin A 137µg 149µg 1%
Net carbs 3.1g 1.12g N/A
Sugar 1.23g 1.12g N/A
Vitamin B3 0.12mg 0.064mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +118.6%
Contains more FatsFats +61.2%
Contains more CarbsCarbs +176.8%
Contains more OtherOther +124.3%
Contains more WaterWater +49.5%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +18.8%
Contains less Sat. FatSaturated fat -69.9%
Contains more Poly. FatPolyunsaturated fat +177.8%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.