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  6. Mozzarella vs. Wild rice raw

Mozzarella vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between mozzarella and wild rice raw

  • Mozzarella is higher in calcium, vitamin B12, and selenium, yet wild rice raw is higher in copper, vitamin B3, magnesium, zinc, fiber, and vitamin B6.
  • Mozzarella covers your daily calcium needs 71% more than wild rice raw.
  • The amount of saturated fat in wild rice raw is lower.
  • The glycemic index of mozzarella is lower.

Food varieties used in this article are Cheese, mozzarella, low sodium and Wild rice, raw.

Infographic

Mozzarella vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +3381%
Contains more PhosphorusPhosphorus +21%
Contains more SeleniumSelenium +460.7%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +349.5%
Contains more IronIron +684%
Contains more CopperCopper +1840.7%
Contains more ZincZinc +90.4%
Contains less SodiumSodium -56.3%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +13600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B3Vitamin B3 +5510.8%
Contains more Vitamin B6Vitamin B6 +388.8%
Contains more FolateFolate +955.6%
Contains more CholineCholine +90.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Mozzarella Wild rice raw DV% diff.
Calcium 731mg 21mg 71%
Manganese 1.329mg 58%
Copper 0.027mg 0.524mg 55%
Saturated fat 10.867g 0.156g 49%
Vitamin B3 0.12mg 6.733mg 41%
Vitamin B12 0.92µg 0µg 38%
Magnesium 26mg 177mg 36%
Protein 27.5g 14.73g 26%
Zinc 3.13mg 5.96mg 26%
Fiber 0g 6.2g 25%
Fats 17.1g 1.08g 25%
Carbs 3.1g 74.9g 24%
Vitamin B6 0.08mg 0.391mg 24%
Selenium 15.7µg 2.8µg 23%
Folate 9µg 95µg 22%
Iron 0.25mg 1.96mg 21%
Vitamin B5 1.074mg 21%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 1µg 15%
Phosphorus 524mg 433mg 13%
Monounsaturated fat 4.844g 0.159g 12%
Potassium 95mg 427mg 10%
Vitamin B1 0.02mg 0.115mg 8%
Vitamin B2 0.34mg 0.262mg 6%
Calories 280kcal 357kcal 4%
Vitamin E 0.15mg 0.82mg 4%
Choline 18.4mg 35mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Polyunsaturated fat 0.509g 0.676g 1%
Net carbs 3.1g 68.7g N/A
Sugar 1.23g 2.5g N/A
Sodium 16mg 7mg 0%
Vitamin K 1.8µg 1.9µg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +86.7%
Contains more FatsFats +1483.3%
Contains more WaterWater +543%
Contains more OtherOther +56.9%
Contains more CarbsCarbs +2316.1%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2946.5%
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +32.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.