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  6. Mozzarella vs. Walnut

Mozzarella vs. Walnut — In-Depth Nutrition Comparison

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Important differences between mozzarella and walnut

  • Mozzarella has more calcium, vitamin B12, and phosphorus; however, walnut has more copper, vitamin B6, iron, magnesium, fiber, and vitamin B1.
  • Walnut's daily need coverage for copper is 173% more.
  • Walnut is lower in saturated fat.
  • Mozzarella has a higher glycemic index than walnut.

The food varieties used in the comparison are Cheese, mozzarella, low sodium and Nuts, walnuts, english.

Infographic

Mozzarella vs Walnut 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%
Walnut
Walnut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +645.9%
Contains more PhosphorusPhosphorus +51.4%
Contains more SeleniumSelenium +220.4%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +364.2%
Contains more IronIron +1064%
Contains more CopperCopper +5774.1%
Contains less SodiumSodium -87.5%
~equal in Zinc ~3.09mg

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%
Walnut
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +13600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B6Vitamin B6 +571.3%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +988.9%
Contains more CholineCholine +113%

All nutrients comparison - raw data values

Nutrient Mozzarella Walnut DV% diff.
Polyunsaturated fat 0.509g 47.174g 311%
Copper 0.027mg 1.586mg 173%
Manganese 3.414mg 148%
Fats 17.1g 65.21g 74%
Calcium 731mg 98mg 63%
Vitamin B12 0.92µg 0µg 38%
Vitamin B6 0.08mg 0.537mg 35%
Iron 0.25mg 2.91mg 33%
Magnesium 26mg 158mg 31%
Vitamin B1 0.02mg 0.341mg 27%
Fiber 0g 6.7g 27%
Phosphorus 524mg 346mg 25%
Protein 27.5g 15.23g 25%
Saturated fat 10.867g 6.126g 22%
Folate 9µg 98µg 22%
Selenium 15.7µg 4.9µg 20%
Calories 280kcal 654kcal 19%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 1µg 15%
Vitamin B2 0.34mg 0.15mg 15%
Vitamin B5 0.57mg 11%
Monounsaturated fat 4.844g 8.933g 10%
Potassium 95mg 441mg 10%
Vitamin B3 0.12mg 1.125mg 6%
Choline 18.4mg 39.2mg 4%
Vitamin E 0.15mg 0.7mg 4%
Carbs 3.1g 13.71g 4%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin C 0mg 1.3mg 1%
Vitamin K 1.8µg 2.7µg 1%
Sodium 16mg 2mg 1%
Net carbs 3.1g 7.01g N/A
Sugar 1.23g 2.61g N/A
Zinc 3.13mg 3.09mg 0%
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +80.6%
Contains more WaterWater +1126%
Contains more OtherOther +34.8%
Contains more FatsFats +281.3%
Contains more CarbsCarbs +342.3%

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
Walnut
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -43.6%
Contains more Mono. FatMonounsaturated fat +84.4%
Contains more Poly. FatPolyunsaturated fat +9168%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.