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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
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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%
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
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%

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
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
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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Olive
Minerals Daily Need Coverage Score
66%
Mozzarella
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 9.452g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 719mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 27)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1.5)
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins
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.

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.