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  6. Mozzarella vs. Prunes

Mozzarella vs. Prunes — In-Depth Nutrition Comparison

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How are mozzarella and prunes different?

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, and zinc, while prunes are higher in vitamin K, fiber, copper, and potassium.
  • Mozzarella covers your daily need for calcium, 69% more than prunes.
  • Prunes are lower in saturated fat.

Cheese, mozzarella, low sodium and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Mozzarella vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +1600%
Contains more ZincZinc +611.4%
Contains more PhosphorusPhosphorus +659.4%
Contains more SeleniumSelenium +5133.3%
Contains more MagnesiumMagnesium +57.7%
Contains more PotassiumPotassium +670.5%
Contains more IronIron +272%
Contains more CopperCopper +940.7%
Contains less SodiumSodium -87.5%

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%
Prunes
Prunes
7
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +251.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +82.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +186.7%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B3Vitamin B3 +1468.3%
Contains more Vitamin B6Vitamin B6 +156.3%
Contains more Vitamin KVitamin K +3205.6%

All nutrients comparison - raw data values

Nutrient Mozzarella Prunes DV% diff.
Calcium 731mg 43mg 69%
Phosphorus 524mg 69mg 65%
Protein 27.5g 2.18g 51%
Saturated fat 10.867g 0.088g 49%
Vitamin K 1.8µg 59.5µg 48%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.3µg 28%
Copper 0.027mg 0.281mg 28%
Fiber 0g 7.1g 28%
Fats 17.1g 0.38g 26%
Zinc 3.13mg 0.44mg 24%
Carbs 3.1g 63.88g 20%
Potassium 95mg 732mg 19%
Cholesterol 54mg 0mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Monounsaturated fat 4.844g 0.053g 12%
Vitamin B2 0.34mg 0.186mg 12%
Vitamin A 137µg 39µg 11%
Vitamin B3 0.12mg 1.882mg 11%
Vitamin B6 0.08mg 0.205mg 10%
Iron 0.25mg 0.93mg 9%
Vitamin B5 0.422mg 8%
Magnesium 26mg 41mg 4%
Vitamin B1 0.02mg 0.051mg 3%
Polyunsaturated fat 0.509g 0.062g 3%
Choline 18.4mg 10.1mg 2%
Starch 5.11g 2%
Calories 280kcal 240kcal 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Vitamin E 0.15mg 0.43mg 2%
Folate 9µg 4µg 1%
Vitamin C 0mg 0.6mg 1%
Sodium 16mg 2mg 1%
Net carbs 3.1g 56.78g N/A
Sugar 1.23g 38.13g N/A
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +1161.5%
Contains more FatsFats +4400%
Contains more WaterWater +61.4%
Contains more CarbsCarbs +1960.6%
~equal in Other ~2.64g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +9039.6%
Contains more Poly. FatPolyunsaturated fat +721%
Contains less Sat. FatSaturated fat -99.2%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.