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  6. Mozzarella vs. Flax seeds

Mozzarella vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between Mozzarella and Flax seeds?

  • Mozzarella is higher in Calcium, and Vitamin B12, yet Flax seeds are higher in Vitamin B1, Copper, Fiber, Magnesium, Iron, Vitamin B6, and Potassium.
  • Flax seeds' daily need coverage for Vitamin B1 is 135% more.
  • The amount of Saturated Fat in Flax seeds are lower.

We used Cheese, mozzarella, low sodium and Seeds, flaxseed types in this article.

Infographic

Mozzarella vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +186.7%
Contains less SodiumSodium -46.7%
Contains more MagnesiumMagnesium +1407.7%
Contains more PotassiumPotassium +755.8%
Contains more IronIron +2192%
Contains more CopperCopper +4418.5%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +22.5%
Contains more SeleniumSelenium +61.8%

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% 31% 3% 9% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B3Vitamin B3 +2466.7%
Contains more Vitamin B6Vitamin B6 +491.3%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +866.7%
Contains more CholineCholine +327.7%

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +50.4%
Contains more WaterWater +617%
Contains more FatsFats +146.5%
Contains more CarbsCarbs +831.6%
Contains more OtherOther +54.6%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -66.3%
Contains more Mono. FatMonounsaturated Fat +55.4%
Contains more Poly. FatPolyunsaturated fat +5544.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Flax seeds Opinion
Calories 280kcal 534kcal Flax seeds
Protein 27.5g 18.29g Mozzarella
Fats 17.1g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 3.1g 1.58g Mozzarella
Carbs 3.1g 28.88g Flax seeds
Cholesterol 54mg 0mg Flax seeds
Vitamin D 13IU 0IU Mozzarella
Magnesium 26mg 392mg Flax seeds
Calcium 731mg 255mg Mozzarella
Potassium 95mg 813mg Flax seeds
Iron 0.25mg 5.73mg Flax seeds
Sugar 1.23g 1.55g Mozzarella
Fiber 0g 27.3g Flax seeds
Copper 0.027mg 1.22mg Flax seeds
Zinc 3.13mg 4.34mg Flax seeds
Phosphorus 524mg 642mg Flax seeds
Sodium 16mg 30mg Mozzarella
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.31mg Flax seeds
Vitamin D 0.3µg 0µg Mozzarella
Manganese 2.482mg Flax seeds
Selenium 15.7µg 25.4µg Flax seeds
Vitamin B1 0.02mg 1.644mg Flax seeds
Vitamin B2 0.34mg 0.161mg Mozzarella
Vitamin B3 0.12mg 3.08mg Flax seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.08mg 0.473mg Flax seeds
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 4.3µg Flax seeds
Folate 9µg 87µg Flax seeds
Choline 18.4mg 78.7mg Flax seeds
Saturated Fat 10.867g 3.663g Flax seeds
Monounsaturated Fat 4.844g 7.527g Flax seeds
Polyunsaturated fat 0.509g 28.73g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Mozzarella
62%
Flax seeds
Minerals Daily Need Coverage Score
66%
Mozzarella
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 27)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 7.204g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.