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  6. Mozzarella vs. Quinoa

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 from Mozzarella is 71% higher.
  • Quinoa contains less Cholesterol.

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.
Mozzarella
Mozzarella
4
:
6
Quinoa
Quinoa
Contains more Calcium +4200%
Contains more Phosphorus +244.7%
Contains more Zinc +187.2%
Contains more Selenium +460.7%
Contains more Iron +496%
Contains more Magnesium +146.2%
Contains more Potassium +81.1%
Contains less Sodium -56.3%
Contains more Copper +611.1%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +4200%
Contains more Phosphorus +244.7%
Contains more Zinc +187.2%
Contains more Selenium +460.7%
Contains more Iron +496%
Contains more Magnesium +146.2%
Contains more Potassium +81.1%
Contains less Sodium -56.3%
Contains more Copper +611.1%

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.
Mozzarella
Mozzarella
5
:
5
Quinoa
Quinoa
Contains more Vitamin A +10240%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +320%
Contains more Vitamin B1 +435%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B6 +53.8%
Contains more Folate +366.7%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +10240%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +320%
Contains more Vitamin B1 +435%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B6 +53.8%
Contains more Folate +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Quinoa
Quinoa
Contains more Protein +525%
Contains more Fats +790.6%
Contains more Other +211.7%
Contains more Carbs +587.1%
Contains more Water +43.5%
Mozzarella
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
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 Protein +525%
Contains more Fats +790.6%
Contains more Other +211.7%
Contains more Carbs +587.1%
Contains more Water +43.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +817.4%
Contains less Saturated Fat -97.9%
Contains more Polyunsaturated fat +111.8%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +817.4%
Contains less Saturated Fat -97.9%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 3.1g 18.5g Quinoa
Protein 27.5g 4.4g Mozzarella
Fats 17.1g 1.92g Mozzarella
Carbs 3.1g 21.3g Quinoa
Calories 280kcal 120kcal Mozzarella
Starch 17.63g Quinoa
Sugar 1.23g 0.87g Quinoa
Fiber 0g 2.8g Quinoa
Calcium 731mg 17mg Mozzarella
Iron 0.25mg 1.49mg Quinoa
Magnesium 26mg 64mg Quinoa
Phosphorus 524mg 152mg Mozzarella
Potassium 95mg 172mg Quinoa
Sodium 16mg 7mg Quinoa
Zinc 3.13mg 1.09mg Mozzarella
Copper 0.027mg 0.192mg Quinoa
Manganese 0.631mg Quinoa
Selenium 15.7µg 2.8µg Mozzarella
Vitamin A 517IU 5IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.63mg Quinoa
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.107mg Quinoa
Vitamin B2 0.34mg 0.11mg Mozzarella
Vitamin B3 0.12mg 0.412mg Quinoa
Vitamin B6 0.08mg 0.123mg Quinoa
Folate 9µg 42µg Quinoa
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Cholesterol 54mg 0mg Quinoa
Saturated Fat 10.867g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 4.844g 0.528g Mozzarella
Polyunsaturated fat 0.509g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 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 Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 54mg)
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.