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  6. Quinoa vs. Mozzarella

Quinoa vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between quinoa and mozzarella

  • Quinoa is richer in copper and iron, yet mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Daily need coverage for calcium for mozzarella is 71% higher.
  • Quinoa contains 7 times more copper than mozzarella. Quinoa contains 0.192mg of copper, while mozzarella contains 0.027mg.
  • Quinoa contains less saturated fat.
  • Mozzarella has a lower glycemic index than quinoa.

Food types used in this article are Quinoa, cooked and Cheese, mozzarella, low sodium.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +496%
Contains more CopperCopper +611.1%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +4200%
Contains more ZincZinc +187.2%
Contains more PhosphorusPhosphorus +244.7%
Contains more SeleniumSelenium +460.7%

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.
Quinoa
Quinoa
6
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +320%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +366.7%
Contains more CholineCholine +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Quinoa Mozzarella DV% diff.
Calcium 17mg 731mg 71%
Phosphorus 152mg 524mg 53%
Saturated fat 0.231g 10.867g 48%
Protein 4.4g 27.5g 46%
Vitamin B12 0µg 0.92µg 38%
Manganese 0.631mg 27%
Fats 1.92g 17.1g 23%
Selenium 2.8µg 15.7µg 23%
Zinc 1.09mg 3.13mg 19%
Cholesterol 0mg 54mg 18%
Vitamin B2 0.11mg 0.34mg 18%
Copper 0.192mg 0.027mg 18%
Iron 1.49mg 0.25mg 16%
Vitamin A 0µg 137µg 15%
Fiber 2.8g 0g 11%
Monounsaturated fat 0.528g 4.844g 11%
Magnesium 64mg 26mg 9%
Folate 42µg 9µg 8%
Calories 120kcal 280kcal 8%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.02mg 7%
Carbs 21.3g 3.1g 6%
Polyunsaturated fat 1.078g 0.509g 4%
Vitamin B6 0.123mg 0.08mg 3%
Vitamin E 0.63mg 0.15mg 3%
Vitamin B3 0.412mg 0.12mg 2%
Potassium 172mg 95mg 2%
Vitamin K 0µg 1.8µg 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Choline 23mg 18.4mg 1%
Net carbs 18.5g 3.1g N/A
Sugar 0.87g 1.23g N/A
Sodium 7mg 16mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +587.1%
Contains more WaterWater +43.5%
Contains more ProteinProtein +525%
Contains more FatsFats +790.6%
Contains more OtherOther +211.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -97.9%
Contains more Poly. FatPolyunsaturated fat +111.8%
Contains more Mono. FatMonounsaturated fat +817.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.