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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 is lower.

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

Infographic

Mozzarella vs Flax seeds infographic
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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% 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 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%

All nutrients comparison - raw data values

Nutrient Mozzarella Flax seeds DV% diff.
Polyunsaturated fat 0.509g 28.73g 188%
Vitamin B1 0.02mg 1.644mg 135%
Copper 0.027mg 1.22mg 133%
Fiber 0g 27.3g 109%
Manganese 2.482mg 108%
Magnesium 26mg 392mg 87%
Iron 0.25mg 5.73mg 69%
Calcium 731mg 255mg 48%
Fats 17.1g 42.16g 39%
Vitamin B12 0.92µg 0µg 38%
Saturated fat 10.867g 3.663g 33%
Vitamin B6 0.08mg 0.473mg 30%
Potassium 95mg 813mg 21%
Folate 9µg 87µg 20%
Vitamin B5 0.985mg 20%
Vitamin B3 0.12mg 3.08mg 19%
Cholesterol 54mg 0mg 18%
Protein 27.5g 18.29g 18%
Selenium 15.7µg 25.4µg 18%
Phosphorus 524mg 642mg 17%
Vitamin A 137µg 0µg 15%
Vitamin B2 0.34mg 0.161mg 14%
Calories 280kcal 534kcal 13%
Choline 18.4mg 78.7mg 11%
Zinc 3.13mg 4.34mg 11%
Carbs 3.1g 28.88g 9%
Monounsaturated fat 4.844g 7.527g 7%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin K 1.8µg 4.3µg 2%
Vitamin E 0.15mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Sodium 16mg 30mg 1%
Net carbs 3.1g 1.58g N/A
Sugar 1.23g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
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%

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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. 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.