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  6. Mozzarella vs. Tuna

Mozzarella vs. Tuna — In-Depth Nutrition Comparison

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How are mozzarella and tuna different?

  • Mozzarella is richer in calcium, phosphorus, zinc, and vitamin B2, while tuna is higher in selenium, vitamin B3, vitamin B6, vitamin B12, and potassium.
  • Tuna covers your daily need for selenium, 168% more than mozzarella.
  • Mozzarella contains 183 times more calcium than tuna. Mozzarella contains 731mg of calcium, while tuna contains 4mg.
  • Tuna is lower in saturated fat.
  • Mozzarella has a higher glycemic index (27) than tuna (0).

Cheese, mozzarella, low sodium and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Mozzarella vs Tuna 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%
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +18175%
Contains more ZincZinc +595.6%
Contains more PhosphorusPhosphorus +57.4%
Contains less SodiumSodium -70.4%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +454.7%
Contains more IronIron +268%
Contains more CopperCopper +59.3%
Contains more SeleniumSelenium +589.2%

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%
Tuna
Tuna
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 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +522.7%
Contains more Vitamin B2Vitamin B2 +148.2%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +350%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin DVitamin D +566.7%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B3Vitamin B3 +18291.7%
Contains more Vitamin B6Vitamin B6 +1197.5%
Contains more Vitamin B12Vitamin B12 +155.4%
Contains more CholineCholine +321.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Tuna DV% diff.
Selenium 15.7µg 108.2µg 168%
Vitamin B3 0.12mg 22.07mg 137%
Vitamin B6 0.08mg 1.038mg 74%
Calcium 731mg 4mg 73%
Vitamin B12 0.92µg 2.35µg 60%
Saturated fat 10.867g 0.205g 48%
Phosphorus 524mg 333mg 27%
Fats 17.1g 0.59g 25%
Zinc 3.13mg 0.45mg 24%
Vitamin B2 0.34mg 0.137mg 16%
Potassium 95mg 527mg 13%
Vitamin A 137µg 22µg 13%
Monounsaturated fat 4.844g 0.138g 12%
Choline 18.4mg 77.6mg 11%
Vitamin B1 0.02mg 0.134mg 10%
Vitamin D 13IU 82IU 9%
Vitamin D 0.3µg 2µg 9%
Calories 280kcal 130kcal 8%
Iron 0.25mg 0.92mg 8%
Vitamin B5 0.334mg 7%
Magnesium 26mg 42mg 4%
Protein 27.5g 29.15g 3%
Sodium 16mg 54mg 2%
Copper 0.027mg 0.043mg 2%
Polyunsaturated fat 0.509g 0.175g 2%
Folate 9µg 2µg 2%
Cholesterol 54mg 47mg 2%
Vitamin E 0.15mg 0.29mg 1%
Carbs 3.1g 0g 1%
Vitamin K 1.8µg 0.1µg 1%
Manganese 0.013mg 1%
Net carbs 3.1g 0g N/A
Sugar 1.23g 0g N/A
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +2798.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +87.5%
Contains more WaterWater +38.2%
~equal in Protein ~29.15g

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +3410.1%
Contains more Poly. FatPolyunsaturated fat +190.9%
Contains less Sat. FatSaturated fat -98.1%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.