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Mozzarella vs. Quinoa — In-Depth Nutrition Comparison

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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
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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%
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Quinoa
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Mozzarella
11%
Quinoa
Minerals Daily Need Coverage Score
66%
Mozzarella
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 10.636g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 26)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.