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  6. Mozzarella vs. Zucchini

Mozzarella vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between mozzarella and zucchini

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, yet zucchini is richer in vitamin C and vitamin B6.
  • Daily need coverage for calcium for mozzarella is 71% higher.
  • Zucchini contains less cholesterol.
  • Zucchini has a lower glycemic index than mozzarella.

Food types used in this article are Cheese, mozzarella, low sodium and Squash, summer, zucchini, includes skin, raw.

Infographic

Mozzarella vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +4468.8%
Contains more ZincZinc +878.1%
Contains more PhosphorusPhosphorus +1278.9%
Contains more SeleniumSelenium +7750%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +48%
Contains more CopperCopper +96.3%
Contains less SodiumSodium -50%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1270%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +261.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +275.8%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Mozzarella Zucchini DV% diff.
Calcium 731mg 16mg 72%
Phosphorus 524mg 38mg 69%
Protein 27.5g 1.21g 53%
Saturated fat 10.867g 0.084g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.2µg 28%
Zinc 3.13mg 0.32mg 26%
Fats 17.1g 0.32g 26%
Vitamin C 0mg 17.9mg 20%
Vitamin B2 0.34mg 0.094mg 19%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 10µg 14%
Calories 280kcal 17kcal 13%
Monounsaturated fat 4.844g 0.011g 12%
Manganese 0.177mg 8%
Vitamin B6 0.08mg 0.163mg 6%
Potassium 95mg 261mg 5%
Fiber 0g 1g 4%
Vitamin B5 0.204mg 4%
Folate 9µg 24µg 4%
Copper 0.027mg 0.053mg 3%
Polyunsaturated fat 0.509g 0.091g 3%
Choline 18.4mg 9.5mg 2%
Vitamin K 1.8µg 4.3µg 2%
Fructose 1.38g 2%
Vitamin B1 0.02mg 0.045mg 2%
Vitamin B3 0.12mg 0.451mg 2%
Iron 0.25mg 0.37mg 2%
Magnesium 26mg 18mg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Net carbs 3.1g 2.11g N/A
Carbs 3.1g 3.11g 0%
Sugar 1.23g 2.5g N/A
Sodium 16mg 8mg 0%
Vitamin E 0.15mg 0.12mg 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +2172.7%
Contains more FatsFats +5243.8%
Contains more OtherOther +321.1%
Contains more WaterWater +90%
~equal in Carbs ~3.11g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +43936.4%
Contains more Poly. FatPolyunsaturated fat +459.3%
Contains less Sat. FatSaturated fat -99.2%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.