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  6. Mozzarella vs. Halibut raw

Mozzarella vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between mozzarella and halibut raw

  • Mozzarella is higher in calcium, phosphorus, zinc, vitamin B2, and vitamin A, yet halibut raw is higher in vitamin D, selenium, vitamin B6, and vitamin B3.
  • Halibut raw covers your daily vitamin D needs 181% more than mozzarella.
  • Mozzarella contains 244 times more calcium than halibut raw. While mozzarella contains 731mg of calcium, halibut raw contains only 3mg.
  • The amount of saturated fat in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Cheese, mozzarella, low sodium and Fish, halibut, Greenland, raw.

Infographic

Mozzarella vs Halibut raw infographic
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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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +24266.7%
Contains more ZincZinc +682.5%
Contains more PhosphorusPhosphorus +219.5%
Contains less SodiumSodium -80%
Contains more PotassiumPotassium +182.1%
Contains more IronIron +164%
Contains more CopperCopper +11.1%
Contains more SeleniumSelenium +132.5%
~equal in Magnesium ~26mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +878.6%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +800%
Contains more Vitamin EVitamin E +386.7%
Contains more Vitamin DVitamin D +9033.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B6Vitamin B6 +425%
Contains more CholineCholine +235.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1µg

All nutrients comparison - raw data values

Nutrient Mozzarella Halibut raw DV% diff.
Vitamin D 13IU 1097IU 136%
Vitamin D 0.3µg 27.4µg 136%
Calcium 731mg 3mg 73%
Phosphorus 524mg 164mg 51%
Saturated fat 10.867g 2.419g 38%
Selenium 15.7µg 36.5µg 38%
Vitamin B6 0.08mg 0.42mg 26%
Protein 27.5g 14.37g 26%
Zinc 3.13mg 0.4mg 25%
Vitamin B2 0.34mg 0.08mg 20%
Vitamin A 137µg 14µg 14%
Monounsaturated fat 4.844g 8.378g 9%
Vitamin B3 0.12mg 1.5mg 9%
Choline 18.4mg 61.8mg 8%
Polyunsaturated fat 0.509g 1.367g 6%
Vitamin B5 0.25mg 5%
Calories 280kcal 186kcal 5%
Iron 0.25mg 0.66mg 5%
Fats 17.1g 13.84g 5%
Potassium 95mg 268mg 5%
Vitamin E 0.15mg 0.73mg 4%
Cholesterol 54mg 46mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Sodium 16mg 80mg 3%
Vitamin B12 0.92µg 1µg 3%
Folate 9µg 1µg 2%
Manganese 0.012mg 1%
Carbs 3.1g 0g 1%
Vitamin K 1.8µg 0.1µg 1%
Net carbs 3.1g 0g N/A
Magnesium 26mg 26mg 0%
Sugar 1.23g 0g N/A
Copper 0.027mg 0.03mg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +91.4%
Contains more FatsFats +23.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +57.9%
Contains more WaterWater +40.8%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +168.6%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.