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  6. Mozzarella vs. Spinach raw

Mozzarella vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between mozzarella and spinach raw

  • Mozzarella is richer in phosphorus, calcium, vitamin B12, and selenium, yet spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, and iron.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw contains less saturated fat.

Food types used in this article are Cheese, mozzarella, low sodium and Spinach, raw.

Infographic

Mozzarella vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +638.4%
Contains more ZincZinc +490.6%
Contains more PhosphorusPhosphorus +969.4%
Contains less SodiumSodium -79.7%
Contains more SeleniumSelenium +1470%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +487.4%
Contains more IronIron +984%
Contains more CopperCopper +381.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +79.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +242.3%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B3Vitamin B3 +503.3%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +26727.8%
Contains more FolateFolate +2055.6%
~equal in Choline ~19.3mg

All nutrients comparison - raw data values

Nutrient Mozzarella Spinach raw DV% diff.
Vitamin K 1.8µg 482.9µg 401%
Phosphorus 524mg 49mg 68%
Calcium 731mg 99mg 63%
Protein 27.5g 2.86g 49%
Saturated fat 10.867g 0.063g 49%
Folate 9µg 194µg 46%
Manganese 0.897mg 39%
Vitamin B12 0.92µg 0µg 38%
Vitamin A 137µg 469µg 37%
Iron 0.25mg 2.71mg 31%
Vitamin C 0mg 28.1mg 31%
Selenium 15.7µg 1µg 27%
Fats 17.1g 0.39g 26%
Zinc 3.13mg 0.53mg 24%
Cholesterol 54mg 0mg 18%
Potassium 95mg 558mg 14%
Vitamin E 0.15mg 2.03mg 13%
Calories 280kcal 23kcal 13%
Magnesium 26mg 79mg 13%
Vitamin B2 0.34mg 0.189mg 12%
Monounsaturated fat 4.844g 0.01g 12%
Copper 0.027mg 0.13mg 11%
Fiber 0g 2.2g 9%
Vitamin B6 0.08mg 0.195mg 9%
Vitamin B1 0.02mg 0.078mg 5%
Vitamin B3 0.12mg 0.724mg 4%
Sodium 16mg 79mg 3%
Polyunsaturated fat 0.509g 0.165g 2%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin B5 0.065mg 1%
Carbs 3.1g 3.63g 0%
Net carbs 3.1g 1.43g N/A
Sugar 1.23g 0.42g N/A
Choline 18.4mg 19.3mg 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +861.5%
Contains more FatsFats +4284.6%
Contains more OtherOther +39.5%
Contains more CarbsCarbs +17.1%
Contains more WaterWater +83.2%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +48340%
Contains more Poly. FatPolyunsaturated fat +208.5%
Contains less Sat. FatSaturated fat -99.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.