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  6. Mozzarella vs. Puff pastry

Mozzarella vs. Puff pastry — In-Depth Nutrition Comparison

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How are mozzarella and puff pastry different?

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, and zinc, while puff pastry is higher in iron, vitamin B1, vitamin B3, and selenium.
  • Mozzarella covers your daily need for calcium, 72% more than puff pastry.
  • Puff pastry is lower in cholesterol.
  • Puff pastry has a higher glycemic index (56) than mozzarella (27).

Cheese, mozzarella, low sodium and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Mozzarella vs Puff pastry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +7210%
Contains more PotassiumPotassium +53.2%
Contains more ZincZinc +479.6%
Contains more PhosphorusPhosphorus +773.3%
Contains less SodiumSodium -93.7%
Contains more IronIron +940%
Contains more CopperCopper +325.9%
Contains more SeleniumSelenium +56.1%

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%
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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B6Vitamin B6 +321.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +196.8%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +1515%
Contains more Vitamin B3Vitamin B3 +3066.7%
Contains more Vitamin KVitamin K +805.6%
Contains more FolateFolate +511.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Puff pastry DV% diff.
Polyunsaturated fat 0.509g 22.228g 145%
Calcium 731mg 10mg 72%
Phosphorus 524mg 60mg 66%
Protein 27.5g 7.4g 40%
Vitamin B12 0.92µg 0µg 38%
Fats 17.1g 38.5g 33%
Iron 0.25mg 2.6mg 29%
Vitamin B1 0.02mg 0.323mg 25%
Saturated fat 10.867g 5.502g 24%
Zinc 3.13mg 0.54mg 24%
Vitamin B3 0.12mg 3.8mg 23%
Manganese 0.495mg 22%
Cholesterol 54mg 0mg 18%
Selenium 15.7µg 24.5µg 16%
Vitamin A 137µg 0µg 15%
Calories 280kcal 558kcal 14%
Carbs 3.1g 45.7g 14%
Vitamin K 1.8µg 16.3µg 12%
Folate 9µg 55µg 12%
Sodium 16mg 253mg 10%
Monounsaturated fat 4.844g 8.828g 10%
Copper 0.027mg 0.115mg 10%
Fiber 0g 1.5g 6%
Vitamin B2 0.34mg 0.258mg 6%
Vitamin B6 0.08mg 0.019mg 5%
Vitamin E 0.15mg 0.55mg 3%
Choline 18.4mg 6.2mg 2%
Vitamin D 13IU 0IU 2%
Magnesium 26mg 16mg 2%
Vitamin D 0.3µg 0µg 2%
Potassium 95mg 62mg 1%
Net carbs 3.1g 44.2g N/A
Sugar 1.23g 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +271.6%
Contains more WaterWater +574.3%
Contains more OtherOther +140%
Contains more FatsFats +125.1%
Contains more CarbsCarbs +1374.2%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +82.2%
Contains more Poly. FatPolyunsaturated fat +4267%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.