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  6. Mozzarella vs. Rice

Mozzarella vs. Rice — In-Depth Nutrition Comparison

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Important differences between mozzarella and rice

  • Rice has less calcium, phosphorus, protein, vitamin B12, fats, vitamin B2, zinc, and vitamin A.
  • Mozzarella's daily need coverage for calcium is 72% more.
  • Rice is lower in cholesterol.
  • Rice has a higher glycemic index than mozzarella.

The food varieties used in the comparison are Cheese, mozzarella, low sodium and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Mozzarella vs Rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +7210%
Contains more PotassiumPotassium +171.4%
Contains more ZincZinc +538.8%
Contains more PhosphorusPhosphorus +1118.6%
Contains more SeleniumSelenium +109.3%
Contains more IronIron +380%
Contains more CopperCopper +155.6%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Rice
Rice
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B2Vitamin B2 +2515.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +715%
Contains more Vitamin B3Vitamin B3 +1130%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more FolateFolate +544.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Rice DV% diff.
Calcium 731mg 10mg 72%
Phosphorus 524mg 43mg 69%
Protein 27.5g 2.69g 50%
Saturated fat 10.867g 0.077g 49%
Vitamin B12 0.92µg 0µg 38%
Fats 17.1g 0.28g 26%
Vitamin B2 0.34mg 0.013mg 25%
Zinc 3.13mg 0.49mg 24%
Manganese 0.472mg 21%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Selenium 15.7µg 7.5µg 15%
Iron 0.25mg 1.2mg 12%
Vitamin B1 0.02mg 0.163mg 12%
Folate 9µg 58µg 12%
Monounsaturated fat 4.844g 0.088g 12%
Calories 280kcal 130kcal 8%
Carbs 3.1g 28.17g 8%
Vitamin B3 0.12mg 1.476mg 8%
Vitamin B5 0.39mg 8%
Copper 0.027mg 0.069mg 5%
Magnesium 26mg 12mg 3%
Choline 18.4mg 2.1mg 3%
Polyunsaturated fat 0.509g 0.076g 3%
Vitamin D* 13 IU 0 IU 2%
Vitamin D 0.3µg 0µg 2%
Potassium 95mg 35mg 2%
Fiber 0g 0.4g 2%
Vitamin K 1.8µg 0µg 2%
Sodium 16mg 1mg 1%
Vitamin E 0.15mg 0.04mg 1%
Vitamin B6 0.08mg 0.093mg 1%
Protein per 100 calories 9.8g 2.1g N/A
Calories per 10 g protein 102kcal 483kcal N/A
Weight per 100 calories 36g 77g N/A
Unsaturated / Saturated Fat ratio 0.49 2.1 N/A
Net carbs 3.1g 27.77g N/A
Sugar 1.23g 0.05g N/A
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +922.3%
Contains more FatsFats +6007.1%
Contains more CarbsCarbs +808.7%
Contains more WaterWater +37.2%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +5404.5%
Contains more Poly. FatPolyunsaturated fat +569.7%
Contains less Sat. FatSaturated fat -99.3%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.