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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, and vitamin B2, while summer squash is higher in vitamin C and vitamin B6.
  • Mozzarella covers your daily need for calcium, 72% more than summer squash.
  • Summer squash is lower in cholesterol.
  • Mozzarella has a higher glycemic index (27) than summer squash (13).

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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +4773.3%
Contains more ZincZinc +979.3%
Contains more PhosphorusPhosphorus +1278.9%
Contains more SeleniumSelenium +7750%
Contains more PotassiumPotassium +175.8%
Contains more IronIron +40%
Contains more CopperCopper +88.9%
Contains less SodiumSodium -87.5%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +1270%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +139.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +174.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +222.2%

All nutrients comparison - raw data values

Nutrient Mozzarella Summer squash DV% diff.
Calcium 731mg 15mg 72%
Phosphorus 524mg 38mg 69%
Protein 27.5g 1.21g 53%
Saturated fat 10.867g 0.044g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.2µg 28%
Zinc 3.13mg 0.29mg 26%
Fats 17.1g 0.18g 26%
Vitamin C 0mg 17mg 19%
Cholesterol 54mg 0mg 18%
Vitamin B2 0.34mg 0.142mg 15%
Vitamin A 137µg 10µg 14%
Calories 280kcal 16kcal 13%
Monounsaturated fat 4.844g 0.016g 12%
Vitamin B6 0.08mg 0.218mg 11%
Manganese 0.175mg 8%
Potassium 95mg 262mg 5%
Folate 9µg 29µg 5%
Fiber 0g 1.1g 4%
Copper 0.027mg 0.051mg 3%
Polyunsaturated fat 0.509g 0.089g 3%
Vitamin B5 0.155mg 3%
Choline 18.4mg 6.7mg 2%
Vitamin D 0.3µg 0µg 2%
Magnesium 26mg 17mg 2%
Vitamin B1 0.02mg 0.048mg 2%
Vitamin D 13IU 0IU 2%
Vitamin B3 0.12mg 0.487mg 2%
Vitamin K 1.8µg 3µg 1%
Sodium 16mg 2mg 1%
Iron 0.25mg 0.35mg 1%
Fructose 0.95g 1%
Carbs 3.1g 3.35g 0%
Net carbs 3.1g 2.25g N/A
Sugar 1.23g 2.2g N/A
Vitamin E 0.15mg 0.12mg 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +2172.7%
Contains more FatsFats +9400%
Contains more OtherOther +287.1%
Contains more WaterWater +89.7%
~equal in Carbs ~3.35g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +30175%
Contains more Poly. FatPolyunsaturated fat +471.9%
Contains less Sat. FatSaturated fat -99.6%

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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. 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.