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Mozzarella vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Mozzarella and Mackerel

  • Mozzarella is richer in Calcium, Phosphorus, and Zinc, yet Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Magnesium, and Iron.
  • Daily need coverage for Vitamin B12 from Mackerel is 753% higher.
  • Mozzarella contains 49 times more Calcium than Mackerel. Mozzarella contains 731mg of Calcium, while Mackerel contains 15mg.
  • Mackerel contains less Saturated Fat.

Food types used in this article are Cheese, mozzarella, low sodium and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Mozzarella vs Mackerel 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 +4773.3%
Contains more Phosphorus +88.5%
Contains less Sodium -80.7%
Contains more Zinc +233%
Contains more Iron +528%
Contains more Magnesium +273.1%
Contains more Potassium +322.1%
Contains more Copper +248.1%
Contains more Selenium +228.7%
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 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +4773.3%
Contains more Phosphorus +88.5%
Contains less Sodium -80.7%
Contains more Zinc +233%
Contains more Iron +528%
Contains more Magnesium +273.1%
Contains more Potassium +322.1%
Contains more Copper +248.1%
Contains more Selenium +228.7%

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 +187.2%
Contains more Folate +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +695%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +5608.3%
Contains more Vitamin B6 +475%
Contains more Vitamin B12 +1965.2%
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 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +187.2%
Contains more Folate +350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +695%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +5608.3%
Contains more Vitamin B6 +475%
Contains more Vitamin B12 +1965.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.3%
Contains more Carbs +∞%
Contains more Other +111.3%
Equal in Fats - 17.81
Equal in Water - 53.27
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Protein +15.3%
Contains more Carbs +∞%
Contains more Other +111.3%
Equal in Fats - 17.81
Equal in Water - 53.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +44.6%
Contains more Polyunsaturated fat +744.8%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +44.6%
Contains more Polyunsaturated fat +744.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Mackerel Opinion
Net carbs 3.1g 0g Mozzarella
Protein 27.5g 23.85g Mozzarella
Fats 17.1g 17.81g Mackerel
Carbs 3.1g 0g Mozzarella
Calories 280kcal 262kcal Mozzarella
Sugar 1.23g Mackerel
Calcium 731mg 15mg Mozzarella
Iron 0.25mg 1.57mg Mackerel
Magnesium 26mg 97mg Mackerel
Phosphorus 524mg 278mg Mozzarella
Potassium 95mg 401mg Mackerel
Sodium 16mg 83mg Mozzarella
Zinc 3.13mg 0.94mg Mozzarella
Copper 0.027mg 0.094mg Mackerel
Manganese 0.02mg Mackerel
Selenium 15.7µg 51.6µg Mackerel
Vitamin A 517IU 180IU Mozzarella
Vitamin A RAE 137µg 54µg Mozzarella
Vitamin E 0.15mg Mozzarella
Vitamin D 13IU Mozzarella
Vitamin D 0.3µg Mozzarella
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.02mg 0.159mg Mackerel
Vitamin B2 0.34mg 0.412mg Mackerel
Vitamin B3 0.12mg 6.85mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.08mg 0.46mg Mackerel
Folate 9µg 2µg Mozzarella
Vitamin B12 0.92µg 19µg Mackerel
Vitamin K 1.8µg Mozzarella
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Cholesterol 54mg 75mg Mozzarella
Saturated Fat 10.867g 4.176g Mackerel
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 4.844g 7.006g Mackerel
Polyunsaturated fat 0.509g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
66%
Mozzarella
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 21mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 6.691g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.