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Egg white vs. Mozzarella — In-Depth Nutrition Comparison

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Differences between Egg white and Mozzarella

  • Egg white has more Selenium, and Vitamin B2, while Mozzarella has more Phosphorus, Calcium, Vitamin B12, Zinc, and Vitamin A RAE.
  • Mozzarella's daily need coverage for Phosphorus is 73% higher.
  • Mozzarella contains 10 times less Sodium than Egg white. Egg white contains 166mg of Sodium, while Mozzarella contains 16mg.

The food types used in this comparison are Egg, white, raw, fresh and Cheese, mozzarella, low sodium.

Infographic

Egg white vs Mozzarella 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.
Contains more Potassium +71.6%
Contains more Selenium +27.4%
Contains more Calcium +10342.9%
Contains more Iron +212.5%
Contains more Magnesium +136.4%
Contains more Phosphorus +3393.3%
Contains less Sodium -90.4%
Contains more Zinc +10333.3%
Contains more Copper +17.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Potassium +71.6%
Contains more Selenium +27.4%
Contains more Calcium +10342.9%
Contains more Iron +212.5%
Contains more Magnesium +136.4%
Contains more Phosphorus +3393.3%
Contains less Sodium -90.4%
Contains more Zinc +10333.3%
Contains more Copper +17.4%

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.
:
Contains more Vitamin B2 +29.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B6 +1500%
Contains more Folate +125%
Contains more Vitamin B12 +922.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin B2 +29.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B6 +1500%
Contains more Folate +125%
Contains more Vitamin B12 +922.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +75.5%
Contains more Protein +152.3%
Contains more Fats +9958.8%
Contains more Carbs +324.7%
Contains more Other +281%
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 Water +75.5%
Contains more Protein +152.3%
Contains more Fats +9958.8%
Contains more Carbs +324.7%
Contains more Other +281%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Mozzarella
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg white Mozzarella Opinion
Net carbs 0.73g 3.1g Mozzarella
Protein 10.9g 27.5g Mozzarella
Fats 0.17g 17.1g Mozzarella
Carbs 0.73g 3.1g Mozzarella
Calories 52kcal 280kcal Mozzarella
Fructose 0.07g Egg white
Sugar 0.71g 1.23g Egg white
Calcium 7mg 731mg Mozzarella
Iron 0.08mg 0.25mg Mozzarella
Magnesium 11mg 26mg Mozzarella
Phosphorus 15mg 524mg Mozzarella
Potassium 163mg 95mg Egg white
Sodium 166mg 16mg Mozzarella
Zinc 0.03mg 3.13mg Mozzarella
Copper 0.023mg 0.027mg Mozzarella
Manganese 0.011mg Egg white
Selenium 20µg 15.7µg Egg white
Vitamin A 0IU 517IU Mozzarella
Vitamin A RAE 0µg 137µg Mozzarella
Vitamin E 0mg 0.15mg Mozzarella
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin B1 0.004mg 0.02mg Mozzarella
Vitamin B2 0.439mg 0.34mg Egg white
Vitamin B3 0.105mg 0.12mg Mozzarella
Vitamin B5 0.19mg Egg white
Vitamin B6 0.005mg 0.08mg Mozzarella
Folate 4µg 9µg Mozzarella
Vitamin B12 0.09µg 0.92µg Mozzarella
Vitamin K 0µg 1.8µg Mozzarella
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 0mg 54mg Egg white
Saturated Fat 0g 10.867g Egg white
Monounsaturated Fat 0g 4.844g Mozzarella
Polyunsaturated fat 0g 0.509g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Egg white
23%
Mozzarella
Minerals Daily Need Coverage Score
17%
Egg white
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 150mg)
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.52g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 10.867g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.