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  6. Mozzarella vs. Brown rice

Mozzarella vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between mozzarella and brown rice

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium, yet brown rice is richer in vitamin B3 and vitamin B1.
  • Daily need coverage for calcium for mozzarella is 73% higher.
  • Brown rice contains less cholesterol.
  • Mozzarella has a lower glycemic index than brown rice.

Food types used in this article are Cheese, mozzarella, low sodium and Rice, brown, long-grain, cooked.

Infographic

Mozzarella vs Brown 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +24266.7%
Contains more ZincZinc +340.8%
Contains more PhosphorusPhosphorus +408.7%
Contains more SeleniumSelenium +170.7%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +124%
Contains more CopperCopper +292.6%
Contains less SodiumSodium -75%
~equal in Potassium ~86mg

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +392.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +100%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B3Vitamin B3 +2034.2%
Contains more Vitamin B6Vitamin B6 +53.8%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mozzarella Brown rice DV% diff.
Calcium 731mg 3mg 73%
Phosphorus 524mg 103mg 60%
Protein 27.5g 2.74g 50%
Saturated fat 10.867g 0.26g 48%
Manganese 0.974mg 42%
Vitamin B12 0.92µg 0µg 38%
Fats 17.1g 0.97g 25%
Zinc 3.13mg 0.71mg 22%
Vitamin B2 0.34mg 0.069mg 21%
Cholesterol 54mg 0mg 18%
Selenium 15.7µg 5.8µg 18%
Vitamin B3 0.12mg 2.561mg 15%
Vitamin A 137µg 0µg 15%
Vitamin B1 0.02mg 0.178mg 13%
Monounsaturated fat 4.844g 0.369g 11%
Starch 24.79g 10%
Copper 0.027mg 0.106mg 9%
Vitamin B5 0.38mg 8%
Calories 280kcal 123kcal 8%
Carbs 3.1g 25.58g 7%
Fiber 0g 1.6g 6%
Iron 0.25mg 0.56mg 4%
Magnesium 26mg 39mg 3%
Vitamin B6 0.08mg 0.123mg 3%
Vitamin D 13IU 0IU 2%
Choline 18.4mg 9.2mg 2%
Vitamin D 0.3µg 0µg 2%
Sodium 16mg 4mg 1%
Vitamin K 1.8µg 0.2µg 1%
Polyunsaturated fat 0.509g 0.366g 1%
Net carbs 3.1g 23.98g N/A
Potassium 95mg 86mg 0%
Sugar 1.23g 0.24g N/A
Vitamin E 0.15mg 0.17mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +903.6%
Contains more FatsFats +1662.9%
Contains more OtherOther +445.5%
Contains more CarbsCarbs +725.2%
Contains more WaterWater +40.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1212.7%
Contains more Poly. FatPolyunsaturated fat +39.1%
Contains less Sat. FatSaturated fat -97.6%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.