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  6. Mozzarella vs. Flour

Mozzarella vs. Flour — In-Depth Nutrition Comparison

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How are mozzarella and flour different?

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, and zinc, while flour is higher in vitamin B1, iron, folate, vitamin B3, and selenium.
  • Mozzarella covers your daily need for calcium, 72% more than flour.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index (72) than mozzarella (27).

Cheese, mozzarella, low sodium and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Mozzarella vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +4773.3%
Contains more ZincZinc +347.1%
Contains more PhosphorusPhosphorus +385.2%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +1756%
Contains more CopperCopper +433.3%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +115.9%

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%
Flour
Flour
5
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +76.9%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more Vitamin B3Vitamin B3 +4820%
Contains more FolateFolate +1933.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Flour DV% diff.
Calcium 731mg 15mg 72%
Vitamin B1 0.02mg 0.785mg 64%
Phosphorus 524mg 108mg 59%
Iron 0.25mg 4.64mg 55%
Saturated fat 10.867g 0.155g 49%
Folate 9µg 183µg 44%
Vitamin B12 0.92µg 0µg 38%
Vitamin B3 0.12mg 5.904mg 36%
Protein 27.5g 10.33g 34%
Selenium 15.7µg 33.9µg 33%
Manganese 0.682mg 30%
Fats 17.1g 0.98g 25%
Carbs 3.1g 76.31g 24%
Zinc 3.13mg 0.7mg 22%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Copper 0.027mg 0.144mg 13%
Monounsaturated fat 4.844g 0.087g 12%
Vitamin B2 0.34mg 0.494mg 12%
Fiber 0g 2.7g 11%
Vitamin B5 0.438mg 9%
Calories 280kcal 364kcal 4%
Vitamin B6 0.08mg 0.044mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Sodium 16mg 2mg 1%
Polyunsaturated fat 0.509g 0.413g 1%
Vitamin E 0.15mg 0.06mg 1%
Vitamin K 1.8µg 0.3µg 1%
Magnesium 26mg 22mg 1%
Choline 18.4mg 10.4mg 1%
Net carbs 3.1g 73.61g N/A
Potassium 95mg 107mg 0%
Sugar 1.23g 0.27g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +166.2%
Contains more FatsFats +1644.9%
Contains more WaterWater +318.6%
Contains more OtherOther +421.7%
Contains more CarbsCarbs +2361.6%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +5467.8%
Contains more Poly. FatPolyunsaturated fat +23.2%
Contains less Sat. FatSaturated fat -98.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.