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Mozzarella vs. Pistachio — In-Depth Nutrition Comparison

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How are Mozzarella and Pistachio different?

  • Mozzarella is richer in Calcium, and Vitamin B12, while Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Iron, Fiber, Potassium, and Magnesium.
  • Pistachio covers your daily need of Copper 141% more than Mozzarella.
  • Pistachio is lower in Saturated Fat.

Cheese, mozzarella, low sodium and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Mozzarella vs Pistachio 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.
Contains more Calcium +596.2%
Contains more Zinc +42.3%
Contains more Selenium +124.3%
Contains more Iron +1468%
Contains more Magnesium +365.4%
Contains more Potassium +978.9%
Contains less Sodium -93.8%
Contains more Copper +4714.8%
Equal in Phosphorus - 490
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 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +596.2%
Contains more Zinc +42.3%
Contains more Selenium +124.3%
Contains more Iron +1468%
Contains more Magnesium +365.4%
Contains more Potassium +978.9%
Contains less Sodium -93.8%
Contains more Copper +4714.8%
Equal in Phosphorus - 490

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 D +∞%
Contains more Vitamin B2 +112.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1806.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4250%
Contains more Vitamin B3 +983.3%
Contains more Vitamin B6 +2025%
Contains more Folate +466.7%
Equal in Vitamin A - 516
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +112.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1806.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4250%
Contains more Vitamin B3 +983.3%
Contains more Vitamin B6 +2025%
Contains more Folate +466.7%
Equal in Vitamin A - 516

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.4%
Contains more Water +1041.9%
Contains more Fats +165%
Contains more Carbs +776.5%
Contains more Other +24.2%
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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Protein +36.4%
Contains more Water +1041.9%
Contains more Fats +165%
Contains more Carbs +776.5%
Contains more Other +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +380.1%
Contains more Polyunsaturated fat +2725.1%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +380.1%
Contains more Polyunsaturated fat +2725.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Pistachio Opinion
Net carbs 3.1g 16.57g Pistachio
Protein 27.5g 20.16g Mozzarella
Fats 17.1g 45.32g Pistachio
Carbs 3.1g 27.17g Pistachio
Calories 280kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 1.23g 7.66g Mozzarella
Fiber 0g 10.6g Pistachio
Calcium 731mg 105mg Mozzarella
Iron 0.25mg 3.92mg Pistachio
Magnesium 26mg 121mg Pistachio
Phosphorus 524mg 490mg Mozzarella
Potassium 95mg 1025mg Pistachio
Sodium 16mg 1mg Pistachio
Zinc 3.13mg 2.2mg Mozzarella
Copper 0.027mg 1.3mg Pistachio
Manganese 1.2mg Pistachio
Selenium 15.7µg 7µg Mozzarella
Vitamin A 517IU 516IU Mozzarella
Vitamin A RAE 137µg 26µg Mozzarella
Vitamin E 0.15mg 2.86mg Pistachio
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.02mg 0.87mg Pistachio
Vitamin B2 0.34mg 0.16mg Mozzarella
Vitamin B3 0.12mg 1.3mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 0.08mg 1.7mg Pistachio
Folate 9µg 51µg Pistachio
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg Mozzarella
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Cholesterol 54mg 0mg Pistachio
Saturated Fat 10.867g 5.907g Pistachio
Monounsaturated Fat 4.844g 23.257g Pistachio
Polyunsaturated fat 0.509g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Mozzarella
71%
Pistachio
Minerals Daily Need Coverage Score
66%
Mozzarella
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 4.96g)
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 6.43g)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 1)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $0.6)
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.
Which food is richer in vitamins?
?
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.