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Mozzarella vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between Mozzarella and Rainbow trout?

  • Mozzarella is higher in Calcium, Phosphorus, Zinc, and Vitamin B2, yet Rainbow trout is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, and Vitamin E .
  • Rainbow trout's daily need coverage for Vitamin B12 is 141% more.
  • Mozzarella has 29 times more Calcium than Rainbow trout. While Mozzarella has 731mg of Calcium, Rainbow trout has only 25mg.
  • The amount of Saturated Fat in Rainbow trout is lower.

We used Cheese, mozzarella, low sodium and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Mozzarella vs Rainbow trout 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 +2824%
Contains more Phosphorus +131.9%
Contains less Sodium -68.6%
Contains more Zinc +595.6%
Contains more Iron +24%
Contains more Potassium +296.8%
Contains more Copper +70.4%
Contains more Selenium +50.3%
Equal in Magnesium - 25
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 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +2824%
Contains more Phosphorus +131.9%
Contains less Sodium -68.6%
Contains more Zinc +595.6%
Contains more Iron +24%
Contains more Potassium +296.8%
Contains more Copper +70.4%
Contains more Selenium +50.3%
Equal in Magnesium - 25

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 +84.6%
Contains more Vitamin B2 +277.8%
Contains more Vitamin K +1700%
Contains more Vitamin E +1460%
Contains more Vitamin D +5200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +4539.2%
Contains more Vitamin B6 +325%
Contains more Folate +22.2%
Contains more Vitamin B12 +367.4%
Contains more Choline +253.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 11% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 36% 1%
Contains more Vitamin A +84.6%
Contains more Vitamin B2 +277.8%
Contains more Vitamin K +1700%
Contains more Vitamin E +1460%
Contains more Vitamin D +5200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +4539.2%
Contains more Vitamin B6 +325%
Contains more Folate +22.2%
Contains more Vitamin B12 +367.4%
Contains more Choline +253.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.9%
Contains more Fats +176.7%
Contains more Carbs +∞%
Contains more Other +2900%
Contains more Water +47.9%
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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +37.9%
Contains more Fats +176.7%
Contains more Carbs +∞%
Contains more Other +2900%
Contains more Water +47.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +144.8%
Contains less Saturated Fat -87.3%
Contains more Polyunsaturated fat +196.1%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +144.8%
Contains less Saturated Fat -87.3%
Contains more Polyunsaturated fat +196.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Rainbow trout Opinion
Net carbs 3.1g 0g Mozzarella
Protein 27.5g 19.94g Mozzarella
Fats 17.1g 6.18g Mozzarella
Carbs 3.1g 0g Mozzarella
Calories 280kcal 141kcal Mozzarella
Sugar 1.23g 0g Rainbow trout
Calcium 731mg 25mg Mozzarella
Iron 0.25mg 0.31mg Rainbow trout
Magnesium 26mg 25mg Mozzarella
Phosphorus 524mg 226mg Mozzarella
Potassium 95mg 377mg Rainbow trout
Sodium 16mg 51mg Mozzarella
Zinc 3.13mg 0.45mg Mozzarella
Copper 0.027mg 0.046mg Rainbow trout
Manganese 0.011mg Rainbow trout
Selenium 15.7µg 23.6µg Rainbow trout
Vitamin A 517IU 280IU Mozzarella
Vitamin A RAE 137µg 84µg Mozzarella
Vitamin E 0.15mg 2.34mg Rainbow trout
Vitamin D 13IU 635IU Rainbow trout
Vitamin D 0.3µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.02mg 0.12mg Rainbow trout
Vitamin B2 0.34mg 0.09mg Mozzarella
Vitamin B3 0.12mg 5.567mg Rainbow trout
Vitamin B5 1.667mg Rainbow trout
Vitamin B6 0.08mg 0.34mg Rainbow trout
Folate 9µg 11µg Rainbow trout
Vitamin B12 0.92µg 4.3µg Rainbow trout
Choline 18.4mg 65mg Rainbow trout
Vitamin K 1.8µg 0.1µg Mozzarella
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Cholesterol 54mg 59mg Mozzarella
Trans Fat 0.047g Mozzarella
Saturated Fat 10.867g 1.383g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 4.844g 1.979g Mozzarella
Polyunsaturated fat 0.509g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Rainbow trout
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
22%
Mozzarella
113%
Rainbow trout
Minerals Daily Need Coverage Score
66%
Mozzarella
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 9.484g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $5)
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.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.