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  6. Mozzarella vs. Seaweed

Mozzarella vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between mozzarella and seaweed

  • Mozzarella has more phosphorus, calcium, vitamin B12, and selenium; however, seaweed has more vitamin K, folate, iron, and magnesium.
  • Mozzarella's daily need coverage for phosphorus is 69% more.
  • Seaweed is lower in cholesterol.

The food varieties used in the comparison are Cheese, mozzarella, low sodium and Seaweed, kelp, raw.

Infographic

Mozzarella vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CalciumCalcium +335.1%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +1147.6%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +2142.9%
Contains more MagnesiumMagnesium +365.4%
Contains more IronIron +1040%
Contains more CopperCopper +381.5%
~equal in Potassium ~89mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +2183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +291.7%
Contains more Vitamin KVitamin K +3566.7%
Contains more FolateFolate +1900%

All nutrients comparison - raw data values

Nutrient Mozzarella Seaweed DV% diff.
Phosphorus 524mg 42mg 69%
Calcium 731mg 168mg 56%
Vitamin K 1.8µg 66µg 54%
Protein 27.5g 1.68g 52%
Saturated fat 10.867g 0.247g 48%
Folate 9µg 180µg 43%
Vitamin B12 0.92µg 0µg 38%
Iron 0.25mg 2.85mg 33%
Selenium 15.7µg 0.7µg 27%
Fats 17.1g 0.56g 25%
Magnesium 26mg 121mg 23%
Cholesterol 54mg 0mg 18%
Zinc 3.13mg 1.23mg 17%
Vitamin A 137µg 6µg 15%
Vitamin B2 0.34mg 0.15mg 15%
Vitamin B5 0.642mg 13%
Monounsaturated fat 4.844g 0.098g 12%
Calories 280kcal 43kcal 12%
Copper 0.027mg 0.13mg 11%
Sodium 16mg 233mg 9%
Manganese 0.2mg 9%
Vitamin B6 0.08mg 0.002mg 6%
Vitamin E 0.15mg 0.87mg 5%
Fiber 0g 1.3g 5%
Vitamin B1 0.02mg 0.05mg 3%
Polyunsaturated fat 0.509g 0.047g 3%
Vitamin C 0mg 3mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin B3 0.12mg 0.47mg 2%
Vitamin D 13IU 0IU 2%
Carbs 3.1g 9.57g 2%
Choline 18.4mg 12.8mg 1%
Net carbs 3.1g 8.27g N/A
Potassium 95mg 89mg 0%
Sugar 1.23g 0.6g N/A
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1536.9%
Contains more FatsFats +2953.6%
Contains more CarbsCarbs +208.7%
Contains more WaterWater +63.5%
Contains more OtherOther +175.4%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +4842.9%
Contains more Poly. FatPolyunsaturated fat +983%
Contains less Sat. FatSaturated fat -97.7%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.