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  6. Mozzarella vs. Summer squash

Mozzarella vs. Summer squash — In-Depth Nutrition Comparison

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How are Mozzarella and Summer squash different?

  • Mozzarella is richer in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A RAE, while Summer squash is higher in Vitamin C.
  • Mozzarella covers your daily need of Calcium 72% more than Summer squash.
  • Summer squash is lower in Cholesterol.

Cheese, mozzarella, low sodium and Squash, summer, all varieties, raw types were used in this article.

Infographic

Mozzarella vs Summer squash 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.
Mozzarella
Mozzarella
5
:
5
Summer squash
Summer squash
Contains more Calcium +4773.3%
Contains more Magnesium +52.9%
Contains more Phosphorus +1278.9%
Contains more Zinc +979.3%
Contains more Selenium +7750%
Contains more Iron +40%
Contains more Potassium +175.8%
Contains less Sodium -87.5%
Contains more Copper +88.9%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +4773.3%
Contains more Magnesium +52.9%
Contains more Phosphorus +1278.9%
Contains more Zinc +979.3%
Contains more Selenium +7750%
Contains more Iron +40%
Contains more Potassium +175.8%
Contains less Sodium -87.5%
Contains more Copper +88.9%

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.
Mozzarella
Mozzarella
5
:
7
Summer squash
Summer squash
Contains more Vitamin A +158.5%
Contains more Vitamin E +25%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +139.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B6 +172.5%
Contains more Folate +222.2%
Contains more Vitamin K +66.7%
Mozzarella
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +158.5%
Contains more Vitamin E +25%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +139.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B6 +172.5%
Contains more Folate +222.2%
Contains more Vitamin K +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Summer squash
Summer squash
Contains more Protein +2172.7%
Contains more Fats +9400%
Contains more Other +287.1%
Contains more Water +89.7%
Equal in Carbs - 3.35
Mozzarella
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +2172.7%
Contains more Fats +9400%
Contains more Other +287.1%
Contains more Water +89.7%
Equal in Carbs - 3.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +30175%
Contains more Polyunsaturated fat +471.9%
Contains less Saturated Fat -99.6%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +30175%
Contains more Polyunsaturated fat +471.9%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Summer squash Opinion
Net carbs 3.1g 2.25g Mozzarella
Protein 27.5g 1.21g Mozzarella
Fats 17.1g 0.18g Mozzarella
Carbs 3.1g 3.35g Summer squash
Calories 280kcal 16kcal Mozzarella
Fructose 0.95g Summer squash
Sugar 1.23g 2.2g Mozzarella
Fiber 0g 1.1g Summer squash
Calcium 731mg 15mg Mozzarella
Iron 0.25mg 0.35mg Summer squash
Magnesium 26mg 17mg Mozzarella
Phosphorus 524mg 38mg Mozzarella
Potassium 95mg 262mg Summer squash
Sodium 16mg 2mg Summer squash
Zinc 3.13mg 0.29mg Mozzarella
Copper 0.027mg 0.051mg Summer squash
Manganese 0.175mg Summer squash
Selenium 15.7µg 0.2µg Mozzarella
Vitamin A 517IU 200IU Mozzarella
Vitamin A RAE 137µg 10µg Mozzarella
Vitamin E 0.15mg 0.12mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.02mg 0.048mg Summer squash
Vitamin B2 0.34mg 0.142mg Mozzarella
Vitamin B3 0.12mg 0.487mg Summer squash
Vitamin B5 0.155mg Summer squash
Vitamin B6 0.08mg 0.218mg Summer squash
Folate 9µg 29µg Summer squash
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Cholesterol 54mg 0mg Summer squash
Saturated Fat 10.867g 0.044g Summer squash
Monounsaturated Fat 4.844g 0.016g Mozzarella
Polyunsaturated fat 0.509g 0.089g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
66%
Mozzarella
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 10.823g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 14)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.97g)
Which food is richer in minerals?
?
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.
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.