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Egg vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between eggs and mozzarella?

  • Eggs are richer in copper, choline, selenium, vitamin B2, and vitamin D, while mozzarella is higher in calcium, phosphorus, and zinc.
  • Eggs' daily need coverage for copper is 219% higher.
  • Mozzarella has 16 times less choline than eggs. Eggs have 293.8mg of choline, while mozzarella has 18.4mg.
  • Mozzarella is lower in cholesterol.
  • Mozzarella has a higher glycemic index (27) than eggs (0).

We used Egg, whole, cooked, hard-boiled and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Egg vs Mozzarella 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +376%
Contains more CopperCopper +7307.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +96.2%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1362%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +204.7%
Contains less SodiumSodium -87.1%

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.
Egg
Egg
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin EVitamin E +586.7%
Contains more Vitamin DVitamin D +633.3%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more Vitamin B12Vitamin B12 +20.7%
Contains more FolateFolate +388.9%
Contains more CholineCholine +1496.7%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~137µg

All nutrients comparison - raw data values

Nutrient Egg Mozzarella DV% diff.
Copper 2mg 0.027mg 219%
Cholesterol 373mg 54mg 106%
Calcium 50mg 731mg 68%
Phosphorus 172mg 524mg 50%
Choline 293.8mg 18.4mg 50%
Saturated fat 3.267g 10.867g 35%
Protein 12.58g 27.5g 30%
Vitamin B5 1.398mg 28%
Selenium 30.8µg 15.7µg 27%
Zinc 1.05mg 3.13mg 19%
Vitamin B2 0.513mg 0.34mg 13%
Iron 1.19mg 0.25mg 12%
Vitamin D 2.2µg 0.3µg 10%
Fats 10.61g 17.1g 10%
Vitamin D 87IU 13IU 9%
Folate 44µg 9µg 9%
Vitamin B12 1.11µg 0.92µg 8%
Polyunsaturated fat 1.414g 0.509g 6%
Calories 155kcal 280kcal 6%
Vitamin E 1.03mg 0.15mg 6%
Sodium 124mg 16mg 5%
Vitamin B1 0.066mg 0.02mg 4%
Magnesium 10mg 26mg 4%
Vitamin B6 0.121mg 0.08mg 3%
Monounsaturated fat 4.077g 4.844g 2%
Potassium 126mg 95mg 1%
Carbs 1.12g 3.1g 1%
Manganese 0.026mg 1%
Vitamin K 0.3µg 1.8µg 1%
Vitamin A 149µg 137µg 1%
Net carbs 1.12g 3.1g N/A
Sugar 1.12g 1.23g N/A
Vitamin B3 0.064mg 0.12mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Contains more WaterWater +49.5%
Contains more ProteinProtein +118.6%
Contains more FatsFats +61.2%
Contains more CarbsCarbs +176.8%
Contains more OtherOther +124.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -69.9%
Contains more Poly. FatPolyunsaturated fat +177.8%
Contains more Mono. FatMonounsaturated fat +18.8%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.