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  6. Brown rice vs. Mozzarella

Brown rice vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between brown rice and mozzarella

  • Brown rice is richer in vitamin B3 and vitamin B1, yet mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
  • Daily need coverage for calcium for mozzarella is 73% higher.
  • Brown rice contains 21 times more vitamin B3 than mozzarella. Brown rice contains 2.561mg of vitamin B3, while mozzarella contains 0.12mg.
  • Brown rice contains less saturated fat.
  • Mozzarella has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Cheese, mozzarella, low sodium.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +50%
Contains more IronIron +124%
Contains more CopperCopper +292.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +24266.7%
Contains more PotassiumPotassium +10.5%
Contains more ZincZinc +340.8%
Contains more PhosphorusPhosphorus +408.7%
Contains more SeleniumSelenium +170.7%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +13.3%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B3Vitamin B3 +2034.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +392.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +100%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +725.2%
Contains more WaterWater +40.8%
Contains more ProteinProtein +903.6%
Contains more FatsFats +1662.9%
Contains more OtherOther +445.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -97.6%
Contains more Mono. FatMonounsaturated fat +1212.7%
Contains more Poly. FatPolyunsaturated fat +39.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Mozzarella DV% diff.
Calcium 3mg 731mg 73%
Phosphorus 103mg 524mg 60%
Protein 2.74g 27.5g 50%
Saturated fat 0.26g 10.867g 48%
Manganese 0.974mg 42%
Vitamin B12 0µg 0.92µg 38%
Fats 0.97g 17.1g 25%
Zinc 0.71mg 3.13mg 22%
Vitamin B2 0.069mg 0.34mg 21%
Cholesterol 0mg 54mg 18%
Selenium 5.8µg 15.7µg 18%
Vitamin B3 2.561mg 0.12mg 15%
Vitamin A 0µg 137µg 15%
Vitamin B1 0.178mg 0.02mg 13%
Monounsaturated fat 0.369g 4.844g 11%
Starch 24.79g 10%
Copper 0.106mg 0.027mg 9%
Vitamin B5 0.38mg 8%
Calories 123kcal 280kcal 8%
Carbs 25.58g 3.1g 7%
Fiber 1.6g 0g 6%
Iron 0.56mg 0.25mg 4%
Magnesium 39mg 26mg 3%
Vitamin B6 0.123mg 0.08mg 3%
Vitamin D 0IU 13IU 2%
Choline 9.2mg 18.4mg 2%
Vitamin D 0µg 0.3µg 2%
Sodium 4mg 16mg 1%
Vitamin K 0.2µg 1.8µg 1%
Polyunsaturated fat 0.366g 0.509g 1%
Net carbs 23.98g 3.1g N/A
Potassium 86mg 95mg 0%
Sugar 0.24g 1.23g N/A
Vitamin E 0.17mg 0.15mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
13%
Brown rice
23%
Mozzarella
Minerals Daily Need Coverage Score
32%
Brown rice
66%
Mozzarella

Comparison summary

Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 10.607g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.