Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Mozzarella
  5. Compare
  6. Mozzarella vs. Quinoa

Mozzarella vs. Quinoa — In-Depth Nutrition Comparison

Compare

The main differences between mozzarella and quinoa

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, yet quinoa is richer in copper and iron.
  • Daily need coverage for calcium for mozzarella is 71% higher.
  • Quinoa contains less cholesterol.
  • Mozzarella has a lower glycemic index than quinoa.

Food types used in this article are Cheese, mozzarella, low sodium and Quinoa, cooked.

Infographic

Mozzarella vs Quinoa infographic
Infographic link

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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +4200%
Contains more ZincZinc +187.2%
Contains more PhosphorusPhosphorus +244.7%
Contains more SeleniumSelenium +460.7%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +496%
Contains more CopperCopper +611.1%
Contains less SodiumSodium -56.3%

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%
Quinoa
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +366.7%
Contains more CholineCholine +25%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mozzarella Quinoa DV% diff.
Calcium 731mg 17mg 71%
Phosphorus 524mg 152mg 53%
Saturated fat 10.867g 0.231g 48%
Protein 27.5g 4.4g 46%
Vitamin B12 0.92µg 0µg 38%
Manganese 0.631mg 27%
Fats 17.1g 1.92g 23%
Selenium 15.7µg 2.8µg 23%
Zinc 3.13mg 1.09mg 19%
Cholesterol 54mg 0mg 18%
Vitamin B2 0.34mg 0.11mg 18%
Copper 0.027mg 0.192mg 18%
Iron 0.25mg 1.49mg 16%
Vitamin A 137µg 0µg 15%
Fiber 0g 2.8g 11%
Monounsaturated fat 4.844g 0.528g 11%
Magnesium 26mg 64mg 9%
Folate 9µg 42µg 8%
Calories 280kcal 120kcal 8%
Starch 17.63g 7%
Vitamin B1 0.02mg 0.107mg 7%
Carbs 3.1g 21.3g 6%
Polyunsaturated fat 0.509g 1.078g 4%
Vitamin B6 0.08mg 0.123mg 3%
Vitamin E 0.15mg 0.63mg 3%
Vitamin B3 0.12mg 0.412mg 2%
Potassium 95mg 172mg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Choline 18.4mg 23mg 1%
Net carbs 3.1g 18.5g N/A
Sugar 1.23g 0.87g N/A
Sodium 16mg 7mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +525%
Contains more FatsFats +790.6%
Contains more OtherOther +211.7%
Contains more CarbsCarbs +587.1%
Contains more WaterWater +43.5%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +817.4%
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +111.8%

People also compare

Mozzarella
Mozzarella vs Cheese
Cheese
Mozzarella
Mozzarella vs Parmigiano-Reggiano
Parmigiano-Reggiano
Mozzarella
Mozzarella vs Pizza
Pizza
Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.