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  6. Mozzarella vs. Roe

Mozzarella vs. Roe — In-Depth Nutrition Comparison

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The main differences between mozzarella and roe

  • Mozzarella is richer in calcium and zinc, yet roe is richer in vitamin B12, selenium, vitamin B2, vitamin B1, folate, and vitamin C.
  • Daily need coverage for vitamin B12 for roe is 442% higher.
  • Mozzarella contains 26 times more calcium than roe. Mozzarella contains 731mg of calcium, while roe contains 28mg.
  • Roe contains less saturated fat.

Food types used in this article are Cheese, mozzarella, low sodium and Fish, roe, mixed species, cooked, dry heat.

Infographic

Mozzarella vs Roe 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%
Roe
Roe
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +2510.7%
Contains more ZincZinc +144.5%
Contains less SodiumSodium -86.3%
Contains more PotassiumPotassium +197.9%
Contains more IronIron +208%
Contains more CopperCopper +374.1%
Contains more SeleniumSelenium +229.3%
~equal in Magnesium ~26mg
~equal in Phosphorus ~515mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin AVitamin A +50.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +179.1%
Contains more Vitamin B3Vitamin B3 +1726.7%
Contains more Vitamin B6Vitamin B6 +131.3%
Contains more Vitamin B12Vitamin B12 +1154.3%
Contains more FolateFolate +922.2%

All nutrients comparison - raw data values

Nutrient Mozzarella Roe DV% diff.
Vitamin B12 0.92µg 11.54µg 443%
Cholesterol 54mg 479mg 142%
Calcium 731mg 28mg 70%
Selenium 15.7µg 51.7µg 65%
Vitamin B2 0.34mg 0.949mg 47%
Saturated fat 10.867g 1.866g 41%
Vitamin B5 1.154mg 23%
Vitamin B1 0.02mg 0.277mg 21%
Folate 9µg 92µg 21%
Polyunsaturated fat 0.509g 3.404g 19%
Vitamin C 0mg 16.4mg 18%
Zinc 3.13mg 1.28mg 17%
Fats 17.1g 8.23g 14%
Vitamin B3 0.12mg 2.192mg 13%
Copper 0.027mg 0.128mg 11%
Vitamin B6 0.08mg 0.185mg 8%
Monounsaturated fat 4.844g 2.129g 7%
Iron 0.25mg 0.77mg 7%
Potassium 95mg 283mg 6%
Vitamin A 137µg 91µg 5%
Calories 280kcal 204kcal 4%
Sodium 16mg 117mg 4%
Choline 18.4mg 3%
Vitamin D 13IU 2%
Protein 27.5g 28.62g 2%
Vitamin D 0.3µg 2%
Vitamin K 1.8µg 2%
Manganese 0.013mg 1%
Vitamin E 0.15mg 1%
Phosphorus 524mg 515mg 1%
Carbs 3.1g 1.92g 0%
Net carbs 3.1g 1.92g N/A
Magnesium 26mg 26mg 0%
Sugar 1.23g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g 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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +107.8%
Contains more CarbsCarbs +61.5%
Contains more WaterWater +17.5%
~equal in Protein ~28.62g
~equal in Other ~2.6g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +127.5%
Contains less Sat. FatSaturated fat -82.8%
Contains more Poly. FatPolyunsaturated fat +568.8%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.