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  6. Mozzarella vs. Tomato sauce

Mozzarella vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between mozzarella and tomato sauce

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, yet tomato sauce is richer in copper and iron.
  • Daily need coverage for calcium for mozzarella is 72% higher.
  • Tomato sauce contains less cholesterol.

Food types used in this article are Cheese, mozzarella, low sodium and Tomato sauce, canned, no salt added.

Infographic

Mozzarella vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +5121.4%
Contains more ZincZinc +1322.7%
Contains more PhosphorusPhosphorus +1840.7%
Contains more SeleniumSelenium +2516.7%
Contains more PotassiumPotassium +212.6%
Contains more IronIron +284%
Contains more CopperCopper +325.9%
Contains less SodiumSodium -31.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin AVitamin A +522.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +423.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +85.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +725.8%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more Vitamin KVitamin K +55.6%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mozzarella Tomato sauce DV% diff.
Calcium 731mg 14mg 72%
Phosphorus 524mg 27mg 71%
Protein 27.5g 1.2g 53%
Saturated fat 10.867g 0.041g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.6µg 27%
Zinc 3.13mg 0.22mg 26%
Fats 17.1g 0.3g 26%
Vitamin B2 0.34mg 0.065mg 21%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 22µg 13%
Calories 280kcal 24kcal 13%
Monounsaturated fat 4.844g 0.044g 12%
Copper 0.027mg 0.115mg 10%
Iron 0.25mg 0.96mg 9%
Vitamin E 0.15mg 1.44mg 9%
Vitamin C 0mg 7mg 8%
Potassium 95mg 297mg 6%
Fiber 0g 1.5g 6%
Vitamin B5 0.309mg 6%
Vitamin B3 0.12mg 0.991mg 5%
Manganese 0.113mg 5%
Polyunsaturated fat 0.509g 0.121g 3%
Magnesium 26mg 15mg 3%
Vitamin D 13IU 0IU 2%
Choline 18.4mg 9.9mg 2%
Vitamin D 0.3µg 0µg 2%
Fructose 1.67g 2%
Carbs 3.1g 5.31g 1%
Vitamin B6 0.08mg 0.098mg 1%
Vitamin K 1.8µg 2.8µg 1%
Net carbs 3.1g 3.81g N/A
Sugar 1.23g 3.56g N/A
Sodium 16mg 11mg 0%
Vitamin B1 0.02mg 0.024mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +2191.7%
Contains more FatsFats +5600%
Contains more OtherOther +25.7%
Contains more CarbsCarbs +71.3%
Contains more WaterWater +82.9%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +10909.1%
Contains more Poly. FatPolyunsaturated fat +320.7%
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.