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  6. Mozzarella vs. Olive

Mozzarella vs. Olive — In-Depth Nutrition Comparison

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Significant differences between mozzarella and olive

  • Mozzarella has more phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2; however, olive is richer in iron and copper.
  • Mozzarella covers your daily phosphorus needs 74% more than olive.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Olives, ripe, canned (small-extra large).

Infographic

Mozzarella vs Olive 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.
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +730.7%
Contains more PotassiumPotassium +1087.5%
Contains more ZincZinc +1322.7%
Contains more PhosphorusPhosphorus +17366.7%
Contains less SodiumSodium -97.8%
Contains more SeleniumSelenium +1644.4%
Contains more IronIron +1220%
Contains more CopperCopper +829.6%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +585%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +224.3%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +78.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1000%

All nutrients comparison - raw data values

Nutrient Mozzarella Olive DV% diff.
Phosphorus 524mg 3mg 74%
Calcium 731mg 88mg 64%
Protein 27.5g 0.84g 53%
Saturated fat 10.867g 1.415g 43%
Vitamin B12 0.92µg 0µg 38%
Iron 0.25mg 3.3mg 38%
Sodium 16mg 735mg 31%
Selenium 15.7µg 0.9µg 27%
Vitamin B2 0.34mg 0mg 26%
Zinc 3.13mg 0.22mg 26%
Copper 0.027mg 0.251mg 25%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 20µg 13%
Fiber 0g 3.2g 13%
Fats 17.1g 10.68g 10%
Vitamin E 0.15mg 1.65mg 10%
Monounsaturated fat 4.844g 7.888g 8%
Calories 280kcal 115kcal 8%
Vitamin B6 0.08mg 0.009mg 5%
Magnesium 26mg 4mg 5%
Potassium 95mg 8mg 3%
Polyunsaturated fat 0.509g 0.911g 3%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Folate 9µg 0µg 2%
Choline 18.4mg 10.3mg 1%
Manganese 0.02mg 1%
Vitamin B3 0.12mg 0.037mg 1%
Vitamin B1 0.02mg 0.003mg 1%
Carbs 3.1g 6.26g 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 3.1g 3.06g N/A
Sugar 1.23g 0g N/A
Vitamin B5 0.015mg 0%
Vitamin K 1.8µg 1.4µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +3173.8%
Contains more FatsFats +60.1%
Contains more CarbsCarbs +101.9%
Contains more WaterWater +60.3%
~equal in Other ~2.23g

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +62.8%
Contains more Poly. FatPolyunsaturated fat +79%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.