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Seed vs Mozzarella - In-Depth Nutrition Comparison

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Summary of differences between Seed and Mozzarella

  • Seed has more Copper, Iron, Magnesium, Selenium, Vitamin B3, Vitamin B1, and Phosphorus, however Mozzarella is higher in Fiber, and Vitamin B12.
  • Seed covers your daily need of Fiber 138% more than Mozzarella.
  • Seed has 74 times more Vitamin B3 than Mozzarella. While Seed has 8.83mg of Vitamin B3, Mozzarella has only 0.12mg.
  • Seed has less Saturated Fat.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Cheese, mozzarella, low sodium.

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +2988%
Contains more Magnesium +1188.5%
Contains more Phosphorus +64.1%
Contains more Potassium +328.4%
Contains more Zinc +46.3%
Contains more Copper +3322.2%
Contains more Calcium +15.8%
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Contains more Iron +2988%
Contains more Magnesium +1188.5%
Contains more Phosphorus +64.1%
Contains more Potassium +328.4%
Contains more Zinc +46.3%
Contains more Copper +3322.2%
Contains more Calcium +15.8%
Equal in Sodium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +7258.3%
Contains more Folate +444.4%
Contains more Vitamin A +857.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 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 E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +7258.3%
Contains more Folate +444.4%
Contains more Vitamin A +857.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Mozzarella
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 ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Mozzarella Opinion
Net carbs 7.72g 3.1g Seed
Protein 16.54g 27.5g Mozzarella
Fats 30.74g 17.1g Seed
Carbs 42.12g 3.1g Seed
Calories 486kcal 280kcal Seed
Starch g g
Fructose g g
Sugar g 1.23g Seed
Fiber 34.4g 0g Seed
Calcium 631mg 731mg Mozzarella
Iron 7.72mg 0.25mg Seed
Magnesium 335mg 26mg Seed
Phosphorus 860mg 524mg Seed
Potassium 407mg 95mg Seed
Sodium 16mg 16mg
Zinc 4.58mg 3.13mg Seed
Copper 0.924mg 0.027mg Seed
Vitamin A 54IU 517IU Mozzarella
Vitamin E 0.5mg 0.15mg Seed
Vitamin D IU 13IU Mozzarella
Vitamin D µg 0.3µg Mozzarella
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.02mg Seed
Vitamin B2 0.17mg 0.34mg Mozzarella
Vitamin B3 8.83mg 0.12mg Seed
Vitamin B5 mg mg
Vitamin B6 mg 0.08mg Mozzarella
Folate 49µg 9µg Seed
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K µg 1.8µg Mozzarella
Tryptophan 0.436mg mg Seed
Threonine 0.709mg mg Seed
Isoleucine 0.801mg mg Seed
Leucine 1.371mg mg Seed
Lysine 0.97mg mg Seed
Methionine 0.588mg mg Seed
Phenylalanine 1.016mg mg Seed
Valine 0.95mg mg Seed
Histidine 0.531mg mg Seed
Cholesterol 0mg 54mg Seed
Trans Fat 0.14g g Mozzarella
Saturated Fat 3.33g 10.867g Seed
Monounsaturated Fat 2.309g 4.844g Mozzarella
Polyunsaturated fat 23.665g 0.509g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
23
Mozzarella
Mineral Summary Score
195
Seed
72
Mozzarella

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
165%
Mozzarella
Carbohydrates
42%
Seed
3%
Mozzarella
Fats
142%
Seed
79%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.23g)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 7.537g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (16 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.