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  6. Mozzarella vs. Tuna salad

Mozzarella vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between mozzarella and tuna salad

  • Mozzarella is higher in calcium, phosphorus, zinc, and vitamin B2, yet tuna salad is higher in selenium, vitamin B3, and copper.
  • Mozzarella covers your daily calcium needs 71% more than tuna salad.
  • Mozzarella contains 7 times more saturated fat than tuna salad. While mozzarella contains 10.867g of saturated fat, tuna salad contains only 1.544g.

Food varieties used in this article are Cheese, mozzarella, low sodium and Fish, tuna salad.

Infographic

Mozzarella vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +4200%
Contains more ZincZinc +458.9%
Contains more PhosphorusPhosphorus +194.4%
Contains less SodiumSodium -96%
Contains more PotassiumPotassium +87.4%
Contains more IronIron +300%
Contains more CopperCopper +437%
Contains more SeleniumSelenium +162.4%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +470.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +385.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B3Vitamin B3 +5483.3%
Contains more Vitamin B12Vitamin B12 +30.4%
~equal in Vitamin B6 ~0.081mg

All nutrients comparison - raw data values

Nutrient Mozzarella Tuna salad DV% diff.
Calcium 731mg 17mg 71%
Phosphorus 524mg 178mg 49%
Selenium 15.7µg 41.2µg 46%
Saturated fat 10.867g 1.544g 42%
Vitamin B3 0.12mg 6.7mg 41%
Polyunsaturated fat 0.509g 4.122g 24%
Zinc 3.13mg 0.56mg 23%
Protein 27.5g 16.04g 23%
Vitamin B2 0.34mg 0.07mg 21%
Sodium 16mg 402mg 17%
Cholesterol 54mg 13mg 14%
Copper 0.027mg 0.145mg 13%
Vitamin A 137µg 24µg 13%
Vitamin B12 0.92µg 1.2µg 12%
Fats 17.1g 9.26g 12%
Iron 0.25mg 1mg 9%
Monounsaturated fat 4.844g 2.887g 5%
Vitamin B5 0.26mg 5%
Calories 280kcal 187kcal 5%
Choline 18.4mg 3%
Vitamin K 1.8µg 2%
Potassium 95mg 178mg 2%
Magnesium 26mg 19mg 2%
Vitamin D 0.3µg 2%
Manganese 0.04mg 2%
Vitamin D 13IU 2%
Carbs 3.1g 9.41g 2%
Vitamin C 0mg 2.2mg 2%
Vitamin B1 0.02mg 0.031mg 1%
Vitamin E 0.15mg 1%
Net carbs 3.1g 9.41g N/A
Sugar 1.23g N/A
Vitamin B6 0.08mg 0.081mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +71.4%
Contains more FatsFats +84.7%
Contains more OtherOther +12.7%
Contains more CarbsCarbs +203.5%
Contains more WaterWater +26.6%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +67.8%
Contains less Sat. FatSaturated fat -85.8%
Contains more Poly. FatPolyunsaturated fat +709.8%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.