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  6. Mozzarella vs. Lettuce

Mozzarella vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between mozzarella and lettuce

  • Mozzarella has more phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2; however, lettuce is richer in vitamin A and vitamin K.
  • Lettuce covers your daily vitamin A needs 138% more than mozzarella.
  • Lettuce contains less cholesterol.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Lettuce, green leaf, raw.

Infographic

Mozzarella vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1930.6%
Contains more ZincZinc +1638.9%
Contains more PhosphorusPhosphorus +1706.9%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +2516.7%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +244%
~equal in Copper ~0.029mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +170.1%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +6916.7%
Contains more FolateFolate +322.2%

All nutrients comparison - raw data values

Nutrient Mozzarella Lettuce DV% diff.
Vitamin K 1.8µg 126.3µg 104%
Phosphorus 524mg 29mg 71%
Calcium 731mg 36mg 70%
Protein 27.5g 1.36g 52%
Saturated fat 10.867g 0.02g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.6µg 27%
Zinc 3.13mg 0.18mg 27%
Fats 17.1g 0.15g 26%
Vitamin A 137µg 370µg 26%
Vitamin B2 0.34mg 0.08mg 20%
Cholesterol 54mg 0mg 18%
Calories 280kcal 15kcal 13%
Monounsaturated fat 4.844g 0.006g 12%
Manganese 0.25mg 11%
Vitamin C 0mg 9.2mg 10%
Iron 0.25mg 0.86mg 8%
Folate 9µg 38µg 7%
Fiber 0g 1.3g 5%
Vitamin B1 0.02mg 0.07mg 4%
Polyunsaturated fat 0.509g 0.082g 3%
Potassium 95mg 194mg 3%
Magnesium 26mg 13mg 3%
Vitamin B5 0.134mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin B3 0.12mg 0.375mg 2%
Choline 18.4mg 13.6mg 1%
Fructose 0.43g 1%
Vitamin B6 0.08mg 0.09mg 1%
Sodium 16mg 28mg 1%
Carbs 3.1g 2.87g 0%
Net carbs 3.1g 1.57g N/A
Sugar 1.23g 0.78g N/A
Copper 0.027mg 0.029mg 0%
Vitamin E 0.15mg 0.22mg 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1922.1%
Contains more FatsFats +11300%
Contains more OtherOther +275%
Contains more WaterWater +90.3%
~equal in Carbs ~2.87g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +80633.3%
Contains more Poly. FatPolyunsaturated fat +520.7%
Contains less Sat. FatSaturated fat -99.8%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.