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  6. Mozzarella vs. Leek

Mozzarella vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between mozzarella and leek

  • Mozzarella has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, leek is higher in vitamin K, iron, and vitamin A.
  • Mozzarella covers your daily need for phosphorus, 70% more than leek.
  • Leek has less saturated fat.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Mozzarella vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +1139%
Contains more ZincZinc +2508.3%
Contains more PhosphorusPhosphorus +1397.1%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +1470%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +740%
Contains more CopperCopper +344.4%
~equal in Magnesium ~28mg

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%
Leek
Leek
8
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +65.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +513.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B6Vitamin B6 +191.3%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +611.1%

All nutrients comparison - raw data values

Nutrient Mozzarella Leek DV% diff.
Phosphorus 524mg 35mg 70%
Calcium 731mg 59mg 67%
Protein 27.5g 1.5g 52%
Saturated fat 10.867g 0.04g 49%
Vitamin B12 0.92µg 0µg 38%
Vitamin K 1.8µg 47µg 38%
Selenium 15.7µg 1µg 27%
Zinc 3.13mg 0.12mg 27%
Fats 17.1g 0.3g 26%
Vitamin B2 0.34mg 0.03mg 24%
Iron 0.25mg 2.1mg 23%
Manganese 0.481mg 21%
Cholesterol 54mg 0mg 18%
Folate 9µg 64µg 14%
Vitamin C 0mg 12mg 13%
Monounsaturated fat 4.844g 0.004g 12%
Vitamin B6 0.08mg 0.233mg 12%
Calories 280kcal 61kcal 11%
Copper 0.027mg 0.12mg 10%
Fiber 0g 1.8g 7%
Vitamin A 137µg 83µg 6%
Vitamin E 0.15mg 0.92mg 5%
Carbs 3.1g 14.15g 4%
Potassium 95mg 180mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin B5 0.14mg 3%
Polyunsaturated fat 0.509g 0.166g 2%
Vitamin D 13IU 0IU 2%
Choline 18.4mg 9.5mg 2%
Vitamin B3 0.12mg 0.4mg 2%
Vitamin D 0.3µg 0µg 2%
Net carbs 3.1g 12.35g N/A
Magnesium 26mg 28mg 0%
Sugar 1.23g 3.9g N/A
Sodium 16mg 20mg 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1733.3%
Contains more FatsFats +5600%
Contains more OtherOther +128.6%
Contains more CarbsCarbs +356.5%
Contains more WaterWater +66.3%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +121000%
Contains more Poly. FatPolyunsaturated fat +206.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.