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Mozzarella vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between Mozzarella and Tomato?

  • Mozzarella is richer in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A, while Tomato is higher in Vitamin C.
  • Mozzarella's daily need coverage for Calcium is 72% higher.
  • Tomato is lower in Cholesterol.

We used Cheese, mozzarella, low sodium and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Mozzarella vs Tomato 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%
Tomato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +7210%
Contains more ZincZinc +1741.2%
Contains more PhosphorusPhosphorus +2083.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +149.5%
Contains more CopperCopper +118.5%
Contains less SodiumSodium -68.8%
~equal in Iron ~0.27mg

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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Tomato
8
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1689.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +174.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +61.1%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin KVitamin K +338.9%
Contains more FolateFolate +66.7%
~equal in Vitamin B6 ~0.08mg

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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +3025%
Contains more FatsFats +8450%
Contains more OtherOther +370.6%
Contains more CarbsCarbs +25.5%
Contains more WaterWater +89.4%

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
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated Fat +15525.8%
Contains more Poly. FatPolyunsaturated fat +513.3%
Contains less Sat. FatSaturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Tomato Opinion
Calories 280kcal 18kcal Mozzarella
Protein 27.5g 0.88g Mozzarella
Fats 17.1g 0.2g Mozzarella
Vitamin C 0mg 13.7mg Tomato
Net carbs 3.1g 2.69g Mozzarella
Carbs 3.1g 3.89g Tomato
Cholesterol 54mg 0mg Tomato
Vitamin D 13IU 0IU Mozzarella
Magnesium 26mg 11mg Mozzarella
Calcium 731mg 10mg Mozzarella
Potassium 95mg 237mg Tomato
Iron 0.25mg 0.27mg Tomato
Sugar 1.23g 2.63g Mozzarella
Fiber 0g 1.2g Tomato
Copper 0.027mg 0.059mg Tomato
Zinc 3.13mg 0.17mg Mozzarella
Phosphorus 524mg 24mg Mozzarella
Sodium 16mg 5mg Tomato
Vitamin A 517IU 833IU Tomato
Vitamin A 137µg 42µg Mozzarella
Vitamin E 0.15mg 0.54mg Tomato
Vitamin D 0.3µg 0µg Mozzarella
Manganese 0.114mg Tomato
Selenium 15.7µg 0µg Mozzarella
Vitamin B1 0.02mg 0.037mg Tomato
Vitamin B2 0.34mg 0.019mg Mozzarella
Vitamin B3 0.12mg 0.594mg Tomato
Vitamin B5 0.089mg Tomato
Vitamin B6 0.08mg 0.08mg
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 7.9µg Tomato
Folate 9µg 15µg Tomato
Choline 18.4mg 6.7mg Mozzarella
Saturated Fat 10.867g 0.028g Tomato
Monounsaturated Fat 4.844g 0.031g Mozzarella
Polyunsaturated fat 0.509g 0.083g Mozzarella
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Mozzarella
15%
Tomato
Minerals Daily Need Coverage Score
66%
Mozzarella
9%
Tomato

Comparison summary

Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 10.839g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 4)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 1.4g)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.