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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

  • Mozzarella has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, Vitamin A RAE, and Selenium, however, Rice has more Folate.
  • Mozzarella's daily need coverage for Calcium is 72% more.
  • Rice is lower in Cholesterol.

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

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
6
:
4
Rice
Rice
Contains more Calcium +7210%
Contains more Magnesium +116.7%
Contains more Phosphorus +1118.6%
Contains more Potassium +171.4%
Contains more Zinc +538.8%
Contains more Selenium +109.3%
Contains more Iron +380%
Contains less Sodium -93.8%
Contains more Copper +155.6%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +7210%
Contains more Magnesium +116.7%
Contains more Phosphorus +1118.6%
Contains more Potassium +171.4%
Contains more Zinc +538.8%
Contains more Selenium +109.3%
Contains more Iron +380%
Contains less Sodium -93.8%
Contains more Copper +155.6%

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
6
:
5
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2515.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +1130%
Contains more Vitamin B6 +16.3%
Contains more Folate +544.4%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2515.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +715%
Contains more Vitamin B3 +1130%
Contains more Vitamin B6 +16.3%
Contains more Folate +544.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Rice
Rice
Contains more Protein +922.3%
Contains more Fats +6007.1%
Contains more Other +471.4%
Contains more Carbs +808.7%
Contains more Water +37.2%
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
Rice
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 Protein +922.3%
Contains more Fats +6007.1%
Contains more Other +471.4%
Contains more Carbs +808.7%
Contains more Water +37.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +5404.5%
Contains more Polyunsaturated fat +569.7%
Contains less Saturated Fat -99.3%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +5404.5%
Contains more Polyunsaturated fat +569.7%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Rice
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Rice Opinion
Net carbs 3.1g 27.77g Rice
Protein 27.5g 2.69g Mozzarella
Fats 17.1g 0.28g Mozzarella
Carbs 3.1g 28.17g Rice
Calories 280kcal 130kcal Mozzarella
Sugar 1.23g 0.05g Rice
Fiber 0g 0.4g Rice
Calcium 731mg 10mg Mozzarella
Iron 0.25mg 1.2mg Rice
Magnesium 26mg 12mg Mozzarella
Phosphorus 524mg 43mg Mozzarella
Potassium 95mg 35mg Mozzarella
Sodium 16mg 1mg Rice
Zinc 3.13mg 0.49mg Mozzarella
Copper 0.027mg 0.069mg Rice
Manganese 0.472mg Rice
Selenium 15.7µg 7.5µg Mozzarella
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.04mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.163mg Rice
Vitamin B2 0.34mg 0.013mg Mozzarella
Vitamin B3 0.12mg 1.476mg Rice
Vitamin B5 0.39mg Rice
Vitamin B6 0.08mg 0.093mg Rice
Folate 9µg 58µg Rice
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Cholesterol 54mg 0mg Rice
Saturated Fat 10.867g 0.077g Rice
Monounsaturated Fat 4.844g 0.088g Mozzarella
Polyunsaturated fat 0.509g 0.076g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Rice
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
13%
Rice
Minerals Daily Need Coverage Score
66%
Mozzarella
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 10.79g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
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. 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.