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  6. Mozzarella vs. Pumpkin

Mozzarella vs. Pumpkin — In-Depth Nutrition Comparison

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How are mozzarella and pumpkin different?

  • Mozzarella is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, pumpkin is richer in vitamin A and copper.
  • Daily need coverage for vitamin A for pumpkin is 160% higher.
  • Pumpkin has less cholesterol.
  • Mozzarella has a lower glycemic index (27) than pumpkin (52).

Cheese, mozzarella, low sodium and Pumpkin, raw are the varieties used in this article.

Infographic

Mozzarella vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +3381%
Contains more ZincZinc +878.1%
Contains more PhosphorusPhosphorus +1090.9%
Contains more SeleniumSelenium +5133.3%
Contains more PotassiumPotassium +257.9%
Contains more IronIron +220%
Contains more CopperCopper +370.4%
Contains less SodiumSodium -93.8%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +63.6%
Contains more CholineCholine +124.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +210.9%
Contains more Vitamin EVitamin E +606.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +400%
Contains more FolateFolate +77.8%

All nutrients comparison - raw data values

Nutrient Mozzarella Pumpkin DV% diff.
Calcium 731mg 21mg 71%
Phosphorus 524mg 44mg 69%
Protein 27.5g 1g 53%
Saturated fat 10.867g 0.052g 49%
Vitamin B12 0.92µg 0µg 38%
Vitamin A 137µg 426µg 32%
Selenium 15.7µg 0.3µg 28%
Zinc 3.13mg 0.32mg 26%
Fats 17.1g 0.1g 26%
Vitamin B2 0.34mg 0.11mg 18%
Cholesterol 54mg 0mg 18%
Calories 280kcal 26kcal 13%
Monounsaturated fat 4.844g 0.013g 12%
Copper 0.027mg 0.127mg 11%
Vitamin C 0mg 9mg 10%
Iron 0.25mg 0.8mg 7%
Potassium 95mg 340mg 7%
Vitamin B5 0.298mg 6%
Vitamin E 0.15mg 1.06mg 6%
Manganese 0.125mg 5%
Polyunsaturated fat 0.509g 0.005g 3%
Vitamin B3 0.12mg 0.6mg 3%
Vitamin B1 0.02mg 0.05mg 3%
Magnesium 26mg 12mg 3%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Fiber 0g 0.5g 2%
Folate 9µg 16µg 2%
Choline 18.4mg 8.2mg 2%
Carbs 3.1g 6.5g 1%
Vitamin B6 0.08mg 0.061mg 1%
Vitamin K 1.8µg 1.1µg 1%
Sodium 16mg 1mg 1%
Net carbs 3.1g 6g N/A
Sugar 1.23g 2.76g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2650%
Contains more FatsFats +17000%
Contains more OtherOther +200%
Contains more CarbsCarbs +109.7%
Contains more WaterWater +83.6%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +37161.5%
Contains more Poly. FatPolyunsaturated fat +10080%
Contains less Sat. FatSaturated fat -99.5%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.