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  6. Oat vs. Mozzarella

Oat vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between Oat and Mozzarella

  • Oat is higher in Copper, Vitamin B1, Iron, Fiber, and Magnesium, yet Mozzarella is higher in Calcium, Vitamin B12, and Vitamin B2.
  • Mozzarella covers your daily Calcium needs 68% more than Oat.
  • The amount of Saturated Fat in Oat is lower.

Food varieties used in this article are Oats and Cheese, mozzarella, low sodium.

Infographic

Oat 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.
Oat
Oat
7
:
3
Mozzarella
Mozzarella
Contains more Iron +1788%
Contains more Magnesium +580.8%
Contains more Potassium +351.6%
Contains less Sodium -87.5%
Contains more Zinc +26.8%
Contains more Copper +2218.5%
Contains more Calcium +1253.7%
Equal in Phosphorus - 524
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +1788%
Contains more Magnesium +580.8%
Contains more Potassium +351.6%
Contains less Sodium -87.5%
Contains more Zinc +26.8%
Contains more Copper +2218.5%
Contains more Calcium +1253.7%
Equal in Phosphorus - 524

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.
Oat
Oat
5
:
6
Mozzarella
Mozzarella
Contains more Vitamin B1 +3715%
Contains more Vitamin B3 +700.8%
Contains more Vitamin B6 +48.8%
Contains more Folate +522.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +144.6%
Contains more Vitamin B12 +∞%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Mozzarella
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 B1 +3715%
Contains more Vitamin B3 +700.8%
Contains more Vitamin B6 +48.8%
Contains more Folate +522.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +144.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
1
:
4
Mozzarella
Mozzarella
Contains more Carbs +2037.7%
Contains more Protein +62.8%
Contains more Fats +147.8%
Contains more Water +507.1%
Contains more Other +39.5%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Mozzarella
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 Carbs +2037.7%
Contains more Protein +62.8%
Contains more Fats +147.8%
Contains more Water +507.1%
Contains more Other +39.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Mozzarella
Mozzarella
Contains less Saturated Fat -88.8%
Contains more Polyunsaturated fat +398%
Contains more Monounsaturated Fat +122.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -88.8%
Contains more Polyunsaturated fat +398%
Contains more Monounsaturated Fat +122.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Mozzarella Opinion
Net carbs 55.67g 3.1g Oat
Protein 16.89g 27.5g Mozzarella
Fats 6.9g 17.1g Mozzarella
Carbs 66.27g 3.1g Oat
Calories 389kcal 280kcal Oat
Sugar 1.23g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 731mg Mozzarella
Iron 4.72mg 0.25mg Oat
Magnesium 177mg 26mg Oat
Phosphorus 523mg 524mg Mozzarella
Potassium 429mg 95mg Oat
Sodium 2mg 16mg Oat
Zinc 3.97mg 3.13mg Oat
Copper 0.626mg 0.027mg Oat
Manganese 4.916mg Oat
Selenium 15.7µg Mozzarella
Vitamin A 0IU 517IU Mozzarella
Vitamin A RAE 0µg 137µg Mozzarella
Vitamin E 0.15mg Mozzarella
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin B1 0.763mg 0.02mg Oat
Vitamin B2 0.139mg 0.34mg Mozzarella
Vitamin B3 0.961mg 0.12mg Oat
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.08mg Oat
Folate 56µg 9µg Oat
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 1.8µg Mozzarella
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Cholesterol 0mg 54mg Oat
Saturated Fat 1.217g 10.867g Oat
Monounsaturated Fat 2.178g 4.844g Mozzarella
Polyunsaturated fat 2.535g 0.509g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
23%
Mozzarella
Minerals Daily Need Coverage Score
154%
Oat
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 9.65g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 32)
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.
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.