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  6. Mozzarella vs. Salmon raw

Mozzarella vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between Mozzarella and Salmon raw

  • Mozzarella has more Calcium, Phosphorus, and Zinc, however, Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, Copper, and Vitamin B1.
  • Salmon raw covers your daily need of Vitamin B12 94% more than Mozzarella.
  • Mozzarella has 61 times more Calcium than Salmon raw. While Mozzarella has 731mg of Calcium, Salmon raw has only 12mg.
  • Salmon raw has less Saturated Fat.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Fish, salmon, Atlantic, wild, raw.

Infographic

Mozzarella vs Salmon raw 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
4
:
6
Salmon raw
Salmon raw
Contains more Calcium +5991.7%
Contains more Phosphorus +162%
Contains less Sodium -63.6%
Contains more Zinc +389.1%
Contains more Iron +220%
Contains more Magnesium +11.5%
Contains more Potassium +415.8%
Contains more Copper +825.9%
Contains more Selenium +132.5%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +5991.7%
Contains more Phosphorus +162%
Contains less Sodium -63.6%
Contains more Zinc +389.1%
Contains more Iron +220%
Contains more Magnesium +11.5%
Contains more Potassium +415.8%
Contains more Copper +825.9%
Contains more Selenium +132.5%

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
4
:
7
Salmon raw
Salmon raw
Contains more Vitamin A +1192.5%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +6450%
Contains more Vitamin B6 +922.5%
Contains more Folate +177.8%
Contains more Vitamin B12 +245.7%
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +1192.5%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +6450%
Contains more Vitamin B6 +922.5%
Contains more Folate +177.8%
Contains more Vitamin B12 +245.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Salmon raw
Salmon raw
Contains more Protein +38.6%
Contains more Fats +169.7%
Contains more Carbs +∞%
Contains more Water +37.3%
Contains more Other +121.7%
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +38.6%
Contains more Fats +169.7%
Contains more Carbs +∞%
Contains more Water +37.3%
Contains more Other +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +130.3%
Contains less Saturated Fat -91%
Contains more Polyunsaturated fat +398.8%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +130.3%
Contains less Saturated Fat -91%
Contains more Polyunsaturated fat +398.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Salmon raw Opinion
Net carbs 3.1g 0g Mozzarella
Protein 27.5g 19.84g Mozzarella
Fats 17.1g 6.34g Mozzarella
Carbs 3.1g 0g Mozzarella
Calories 280kcal 142kcal Mozzarella
Sugar 1.23g Salmon raw
Calcium 731mg 12mg Mozzarella
Iron 0.25mg 0.8mg Salmon raw
Magnesium 26mg 29mg Salmon raw
Phosphorus 524mg 200mg Mozzarella
Potassium 95mg 490mg Salmon raw
Sodium 16mg 44mg Mozzarella
Zinc 3.13mg 0.64mg Mozzarella
Copper 0.027mg 0.25mg Salmon raw
Manganese 0.016mg Salmon raw
Selenium 15.7µg 36.5µg Salmon raw
Vitamin A 517IU 40IU Mozzarella
Vitamin A RAE 137µg 12µg Mozzarella
Vitamin E 0.15mg Mozzarella
Vitamin D 13IU Mozzarella
Vitamin D 0.3µg Mozzarella
Vitamin B1 0.02mg 0.226mg Salmon raw
Vitamin B2 0.34mg 0.38mg Salmon raw
Vitamin B3 0.12mg 7.86mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.08mg 0.818mg Salmon raw
Folate 9µg 25µg Salmon raw
Vitamin B12 0.92µg 3.18µg Salmon raw
Vitamin K 1.8µg Mozzarella
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 54mg 55mg Mozzarella
Saturated Fat 10.867g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 4.844g 2.103g Mozzarella
Polyunsaturated fat 0.509g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
Minerals Daily Need Coverage Score
66%
Mozzarella
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 9.886g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 1mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $11)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.