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  6. Mozzarella vs. Wakame

Mozzarella vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and wakame?

  • Mozzarella is richer in phosphorus, calcium, vitamin B12, selenium, and zinc, while wakame is higher in folate, copper, and iron.
  • Mozzarella's daily need coverage for phosphorus is 63% higher.
  • Wakame is lower in saturated fat.

We used Cheese, mozzarella, low sodium and Seaweed, wakame, raw types in this comparison.

Infographic

Mozzarella vs Wakame 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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +387.3%
Contains more PotassiumPotassium +90%
Contains more ZincZinc +723.7%
Contains more PhosphorusPhosphorus +555%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +2142.9%
Contains more MagnesiumMagnesium +311.5%
Contains more IronIron +772%
Contains more CopperCopper +951.9%

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +661.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +32.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1233.3%
Contains more Vitamin KVitamin K +194.4%
Contains more FolateFolate +2077.8%

All nutrients comparison - raw data values

Nutrient Mozzarella Wakame DV% diff.
Phosphorus 524mg 80mg 63%
Manganese 1.4mg 61%
Calcium 731mg 150mg 58%
Saturated fat 10.867g 0.13g 49%
Protein 27.5g 3.03g 49%
Folate 9µg 196µg 47%
Vitamin B12 0.92µg 0µg 38%
Sodium 16mg 872mg 37%
Copper 0.027mg 0.284mg 29%
Selenium 15.7µg 0.7µg 27%
Zinc 3.13mg 0.38mg 25%
Fats 17.1g 0.64g 25%
Iron 0.25mg 2.18mg 24%
Magnesium 26mg 107mg 19%
Cholesterol 54mg 0mg 18%
Vitamin B5 0.697mg 14%
Vitamin A 137µg 18µg 13%
Monounsaturated fat 4.844g 0.058g 12%
Calories 280kcal 45kcal 12%
Vitamin B3 0.12mg 1.6mg 9%
Vitamin B2 0.34mg 0.23mg 8%
Vitamin E 0.15mg 1mg 6%
Vitamin B6 0.08mg 0.002mg 6%
Vitamin C 0mg 3mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin K 1.8µg 5.3µg 3%
Fiber 0g 0.5g 2%
Polyunsaturated fat 0.509g 0.218g 2%
Vitamin D 13IU 0IU 2%
Carbs 3.1g 9.14g 2%
Vitamin D 0.3µg 0µg 2%
Potassium 95mg 50mg 1%
Choline 18.4mg 13.9mg 1%
Net carbs 3.1g 8.64g N/A
Sugar 1.23g 0.65g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +807.6%
Contains more FatsFats +2571.9%
Contains more CarbsCarbs +194.8%
Contains more WaterWater +60.3%
Contains more OtherOther +200%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +8251.7%
Contains more Poly. FatPolyunsaturated fat +133.5%
Contains less Sat. FatSaturated fat -98.8%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.