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Pasta vs. Mozzarella — In-Depth Nutrition Comparison

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Differences between pasta and mozzarella

  • Pasta has more vitamin B1, folate, and iron, while mozzarella has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Mozzarella's daily need coverage for calcium is 72% higher.
  • Mozzarella contains 10 times less vitamin B1 than pasta. Pasta contains 0.209mg of vitamin B1, while mozzarella contains 0.02mg.
  • The amount of saturated fat in pasta is lower.
  • Mozzarella has a lower glycemic index. The glycemic index of mozzarella is 27, while the glycemic index of pasta is 49.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Cheese, mozzarella, low sodium.

Infographic

Pasta 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.
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 IronIron +356%
Contains more CopperCopper +244.4%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +12083.3%
Contains more PotassiumPotassium +295.8%
Contains more ZincZinc +458.9%
Contains more PhosphorusPhosphorus +731.7%

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.
Pasta
4
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B1Vitamin B1 +945%
Contains more Vitamin B3Vitamin B3 +726.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +2183.3%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin B12Vitamin B12 +557.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 CarbsCarbs +704.2%
Contains more WaterWater +37.4%
Contains more ProteinProtein +434%
Contains more FatsFats +1528.6%
Contains more OtherOther +674.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -98.6%
Contains more Mono. FatMonounsaturated fat +3806.5%
Contains more Poly. FatPolyunsaturated fat +18.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Mozzarella DV% diff.
Calcium 6mg 731mg 73%
Phosphorus 63mg 524mg 66%
Saturated fat 0.15g 10.867g 49%
Protein 5.15g 27.5g 45%
Vitamin B12 0.14µg 0.92µg 33%
Selenium 15.7µg 29%
Fats 1.05g 17.1g 25%
Zinc 0.56mg 3.13mg 23%
Vitamin B1 0.209mg 0.02mg 16%
Vitamin A 6µg 137µg 15%
Vitamin B2 0.15mg 0.34mg 15%
Folate 64µg 9µg 14%
Monounsaturated fat 0.124g 4.844g 12%
Iron 1.14mg 0.25mg 11%
Manganese 0.224mg 10%
Calories 131kcal 280kcal 7%
Cholesterol 33mg 54mg 7%
Copper 0.093mg 0.027mg 7%
Carbs 24.93g 3.1g 7%
Vitamin B3 0.992mg 0.12mg 5%
Vitamin B5 0.183mg 4%
Vitamin B6 0.034mg 0.08mg 4%
Choline 18.4mg 3%
Vitamin D 0.3µg 2%
Potassium 24mg 95mg 2%
Magnesium 18mg 26mg 2%
Vitamin D 13IU 2%
Vitamin K 1.8µg 2%
Polyunsaturated fat 0.429g 0.509g 1%
Vitamin E 0.15mg 1%
Net carbs 24.93g 3.1g N/A
Sugar 1.23g N/A
Sodium 6mg 16mg 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
23%
Mozzarella
Minerals Daily Need Coverage Score
16%
Pasta
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 10.717g)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 22)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.