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Mozzarella vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Mozzarella and Seed

  • Mozzarella has more Vitamin B12, however, Seed is higher in Fiber, Copper, Iron, Magnesium, Selenium, Vitamin B3, Vitamin B1, and Phosphorus.
  • Seed covers your daily need of Fiber 138% more than Mozzarella.
  • Seed has less Saturated Fat.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Seeds, chia seeds, dried.

Infographic

Mozzarella vs Seed 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.
Contains more Calcium +15.8%
Contains more Iron +2988%
Contains more Magnesium +1188.5%
Contains more Phosphorus +64.1%
Contains more Potassium +328.4%
Contains more Zinc +46.3%
Contains more Copper +3322.2%
Contains more Selenium +251.6%
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +15.8%
Contains more Iron +2988%
Contains more Magnesium +1188.5%
Contains more Phosphorus +64.1%
Contains more Potassium +328.4%
Contains more Zinc +46.3%
Contains more Copper +3322.2%
Contains more Selenium +251.6%
Equal in Sodium - 16

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.
:
5
Seed
Contains more Vitamin A +857.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +7258.3%
Contains more Folate +444.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +857.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +7258.3%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.3%
Contains more Water +760.3%
Contains more Fats +79.8%
Contains more Carbs +1258.7%
Contains more Other +100%
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +66.3%
Contains more Water +760.3%
Contains more Fats +79.8%
Contains more Carbs +1258.7%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +109.8%
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +4549.3%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +109.8%
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +4549.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Seed
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Seed Opinion
Net carbs 3.1g 7.72g Seed
Protein 27.5g 16.54g Mozzarella
Fats 17.1g 30.74g Seed
Carbs 3.1g 42.12g Seed
Calories 280kcal 486kcal Seed
Sugar 1.23g Seed
Fiber 0g 34.4g Seed
Calcium 731mg 631mg Mozzarella
Iron 0.25mg 7.72mg Seed
Magnesium 26mg 335mg Seed
Phosphorus 524mg 860mg Seed
Potassium 95mg 407mg Seed
Sodium 16mg 16mg
Zinc 3.13mg 4.58mg Seed
Copper 0.027mg 0.924mg Seed
Manganese 2.723mg Seed
Selenium 15.7µg 55.2µg Seed
Vitamin A 517IU 54IU Mozzarella
Vitamin A RAE 137µg Mozzarella
Vitamin E 0.15mg 0.5mg Seed
Vitamin D 13IU Mozzarella
Vitamin D 0.3µg Mozzarella
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.02mg 0.62mg Seed
Vitamin B2 0.34mg 0.17mg Mozzarella
Vitamin B3 0.12mg 8.83mg Seed
Vitamin B6 0.08mg Mozzarella
Folate 9µg 49µg Seed
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg Mozzarella
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 54mg 0mg Seed
Trans Fat 0.14g Mozzarella
Saturated Fat 10.867g 3.33g Seed
Monounsaturated Fat 4.844g 2.309g Mozzarella
Polyunsaturated fat 0.509g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Seed
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
35%
Seed
Minerals Daily Need Coverage Score
66%
Mozzarella
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.23g)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 7.537g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (16 mg)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.