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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 for 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.
  • The glycemic index of mozzarella is higher.

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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +5991.7%
Contains more ZincZinc +389.1%
Contains more PhosphorusPhosphorus +162%
Contains less SodiumSodium -63.6%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +415.8%
Contains more IronIron +220%
Contains more CopperCopper +825.9%
Contains more SeleniumSelenium +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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +1041.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +6450%
Contains more Vitamin B6Vitamin B6 +922.5%
Contains more Vitamin B12Vitamin B12 +245.7%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Salmon raw DV% diff.
Vitamin B12 0.92µg 3.18µg 94%
Calcium 731mg 12mg 72%
Vitamin B6 0.08mg 0.818mg 57%
Vitamin B3 0.12mg 7.86mg 48%
Phosphorus 524mg 200mg 46%
Saturated fat 10.867g 0.981g 45%
Selenium 15.7µg 36.5µg 38%
Vitamin B5 1.664mg 33%
Copper 0.027mg 0.25mg 25%
Zinc 3.13mg 0.64mg 23%
Fats 17.1g 6.34g 17%
Vitamin B1 0.02mg 0.226mg 17%
Protein 27.5g 19.84g 15%
Vitamin A 137µg 12µg 14%
Polyunsaturated fat 0.509g 2.539g 14%
Potassium 95mg 490mg 12%
Calories 280kcal 142kcal 7%
Monounsaturated fat 4.844g 2.103g 7%
Iron 0.25mg 0.8mg 7%
Folate 9µg 25µg 4%
Choline 18.4mg 3%
Vitamin B2 0.34mg 0.38mg 3%
Vitamin D 0.3µg 2%
Vitamin K 1.8µg 2%
Vitamin D 13IU 2%
Manganese 0.016mg 1%
Vitamin E 0.15mg 1%
Sodium 16mg 44mg 1%
Magnesium 26mg 29mg 1%
Carbs 3.1g 0g 1%
Net carbs 3.1g 0g N/A
Cholesterol 54mg 55mg 0%
Sugar 1.23g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
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 ProteinProtein +38.6%
Contains more FatsFats +169.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.3%
Contains more OtherOther +121.7%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +130.3%
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +398.8%

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.