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  6. Seed vs. Mozzarella

Seed vs. Mozzarella — In-Depth Nutrition Comparison

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Summary of differences between Seed and Mozzarella

  • Seed has more Fiber, Copper, Iron, Magnesium, Selenium, Vitamin B3, Vitamin B1, and Phosphorus, however, Mozzarella is higher in 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
8
:
1
Mozzarella
Mozzarella
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 Selenium +251.6%
Contains more Calcium +15.8%
Equal in Sodium - 16
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
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 Selenium +251.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
5
:
6
Mozzarella
Mozzarella
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 +∞%
Seed
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%
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 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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Mozzarella
Mozzarella
Contains more Fats +79.8%
Contains more Carbs +1258.7%
Contains more Other +100%
Contains more Protein +66.3%
Contains more Water +760.3%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Fats +79.8%
Contains more Carbs +1258.7%
Contains more Other +100%
Contains more Protein +66.3%
Contains more Water +760.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Mozzarella
Mozzarella
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +4549.3%
Contains more Monounsaturated Fat +109.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +4549.3%
Contains more Monounsaturated Fat +109.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 2.723mg Seed
Selenium 55.2µg 15.7µg Seed
Vitamin A 54IU 517IU Mozzarella
Vitamin A RAE 137µg Mozzarella
Vitamin E 0.5mg 0.15mg Seed
Vitamin D 13IU Mozzarella
Vitamin D 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 B6 0.08mg Mozzarella
Folate 49µg 9µg Seed
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 1.8µg Mozzarella
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 0mg 54mg Seed
Trans Fat 0.14g Mozzarella
Saturated Fat 3.33g 10.867g Seed
Monounsaturated Fat 2.309g 4.844g Mozzarella
Polyunsaturated fat 23.665g 0.509g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g 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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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
35%
Seed
23%
Mozzarella
Minerals Daily Need Coverage Score
221%
Seed
66%
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

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. 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.