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  6. Mozzarella vs. Pilaf

Mozzarella vs. Pilaf — In-Depth Nutrition Comparison

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How are mozzarella and pilaf different?

  • Mozzarella is higher in calcium, phosphorus, and vitamin B12; however, pilaf is richer in folate, vitamin B1, vitamin B3, selenium, and iron.
  • Daily need coverage for calcium for mozzarella is 65% higher.
  • Mozzarella contains 46 times more vitamin B12 than pilaf. While mozzarella contains 0.92µg of vitamin B12, pilaf contains only 0.02µg.
  • Pilaf has less saturated fat.
  • Mozzarella has a lower glycemic index (27) than pilaf (60).

Cheese, mozzarella, low sodium and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Mozzarella vs Pilaf 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%
Pilaf
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +780.7%
Contains more ZincZinc +209.9%
Contains more PhosphorusPhosphorus +240.3%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +876%
Contains more CopperCopper +514.8%
Contains more SeleniumSelenium +106.4%

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%
Pilaf
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +3325%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +290.8%
Contains more Vitamin B12Vitamin B12 +4500%
Contains more Vitamin KVitamin K +260%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2915%
Contains more Vitamin B3Vitamin B3 +5005.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +2255.6%
~equal in Choline ~17.5mg

All nutrients comparison - raw data values

Nutrient Mozzarella Pilaf DV% diff.
Calcium 731mg 83mg 65%
Sodium 16mg 1303mg 56%
Phosphorus 524mg 154mg 53%
Folate 9µg 212µg 51%
Vitamin B1 0.02mg 0.603mg 49%
Saturated fat 10.867g 0.307g 48%
Vitamin B3 0.12mg 6.127mg 38%
Vitamin B12 0.92µg 0.02µg 38%
Manganese 0.882mg 38%
Protein 27.5g 10.42g 34%
Selenium 15.7µg 32.4µg 30%
Starch 71.23g 29%
Iron 0.25mg 2.44mg 27%
Vitamin B6 0.08mg 0.4mg 25%
Carbs 3.1g 76.31g 24%
Fats 17.1g 1.37g 24%
Vitamin B2 0.34mg 0.087mg 19%
Zinc 3.13mg 1.01mg 19%
Cholesterol 54mg 1mg 18%
Copper 0.027mg 0.166mg 15%
Vitamin A 137µg 4µg 15%
Vitamin B5 0.715mg 14%
Monounsaturated fat 4.844g 0.373g 11%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Calories 280kcal 359kcal 4%
Potassium 95mg 188mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin E 0.15mg 0.04mg 1%
Polyunsaturated fat 0.509g 0.377g 1%
Magnesium 26mg 32mg 1%
Vitamin K 1.8µg 0.5µg 1%
Net carbs 3.1g 75.11g N/A
Sugar 1.23g 1.53g N/A
Choline 18.4mg 17.5mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +163.9%
Contains more FatsFats +1148.2%
Contains more WaterWater +520.6%
Contains more CarbsCarbs +2361.6%
Contains more OtherOther +60.8%

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +1198.7%
Contains more Poly. FatPolyunsaturated fat +35%
Contains less Sat. FatSaturated fat -97.2%

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.