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  6. Mozzarella vs. Fish sandwich

Mozzarella vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between mozzarella and fish sandwiches

  • Mozzarella has more calcium, phosphorus, zinc, vitamin B2, and vitamin B12; however, fish sandwiches have more vitamin B1, iron, and vitamin B3.
  • Mozzarella's daily need coverage for calcium is 69% more.
  • Mozzarella has 6 times more zinc than fish sandwiches. Mozzarella has 3.13mg of zinc, while fish sandwiches have 0.49mg.
  • Fish sandwiches are lower in saturated fat.
  • Fish sandwiches have a higher glycemic index than mozzarella.

The food varieties used in the comparison are Cheese, mozzarella, low sodium and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mozzarella vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +1875.7%
Contains more ZincZinc +538.8%
Contains more PhosphorusPhosphorus +351.7%
Contains less SodiumSodium -97.3%
Contains more PotassiumPotassium +116.8%
Contains more IronIron +500%
Contains more CopperCopper +177.8%
Contains more SeleniumSelenium +14.6%
~equal in Magnesium ~25mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +2183.3%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin B12Vitamin B12 +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B3Vitamin B3 +1691.7%
Contains more Vitamin KVitamin K +655.6%
Contains more FolateFolate +411.1%
Contains more CholineCholine +57.1%

All nutrients comparison - raw data values

Nutrient Mozzarella Fish sandwich DV% diff.
Calcium 731mg 37mg 69%
Phosphorus 524mg 116mg 58%
Saturated fat 10.867g 1.949g 41%
Polyunsaturated fat 0.509g 6.257g 38%
Protein 27.5g 10.29g 34%
Sodium 16mg 602mg 25%
Zinc 3.13mg 0.49mg 24%
Vitamin B1 0.02mg 0.21mg 16%
Iron 0.25mg 1.5mg 16%
Vitamin B2 0.34mg 0.14mg 15%
Vitamin A 137µg 6µg 15%
Vitamin B3 0.12mg 2.15mg 13%
Manganese 0.264mg 11%
Vitamin B12 0.92µg 0.68µg 10%
Vitamin K 1.8µg 13.6µg 10%
Folate 9µg 46µg 9%
Carbs 3.1g 26.69g 8%
Fats 17.1g 12.45g 7%
Vitamin B5 0.37mg 7%
Monounsaturated fat 4.844g 2.595g 6%
Cholesterol 54mg 35mg 6%
Copper 0.027mg 0.075mg 5%
Fiber 0g 1g 4%
Selenium 15.7µg 18µg 4%
Potassium 95mg 206mg 3%
Vitamin E 0.15mg 0.55mg 3%
Choline 18.4mg 28.9mg 2%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Calories 280kcal 257kcal 1%
Vitamin B6 0.08mg 0.07mg 1%
Vitamin D 0.3µg 0.2µg 1%
Vitamin D 13IU 9IU 1%
Net carbs 3.1g 25.69g N/A
Magnesium 26mg 25mg 0%
Sugar 1.23g 3.53g N/A
Trans fat 0.08g N/A
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +167.2%
Contains more FatsFats +37.3%
Contains more OtherOther +12.7%
Contains more CarbsCarbs +761%
~equal in Water ~48.44g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +86.7%
Contains less Sat. FatSaturated fat -82.1%
Contains more Poly. FatPolyunsaturated fat +1129.3%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.