Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Mozzarella

Flax seeds vs. Mozzarella — In-Depth Nutrition Comparison

Compare

What are the differences between Flax seeds and Mozzarella?

  • Flax seeds are higher in Vitamin B1, Copper, Fiber, Magnesium, Iron, Vitamin B6, and Potassium, yet Mozzarella is higher in Calcium, and Vitamin B12.
  • Flax seeds' daily need coverage for Vitamin B1 is 135% more.
  • The amount of Saturated Fat in Flax seeds are lower.

We used Seeds, flaxseed and Cheese, mozzarella, low sodium types in this article.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1407.7%
Contains more PotassiumPotassium +755.8%
Contains more IronIron +2192%
Contains more CopperCopper +4418.5%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +22.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +61.8%
Contains more CalciumCalcium +186.7%
Contains less SodiumSodium -46.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B3Vitamin B3 +2466.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +491.3%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +866.7%
Contains more CholineCholine +327.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.2%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 FatsFats +146.5%
Contains more CarbsCarbs +831.6%
Contains more OtherOther +54.6%
Contains more ProteinProtein +50.4%
Contains more WaterWater +617%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -66.3%
Contains more Mono. FatMonounsaturated Fat +55.4%
Contains more Poly. FatPolyunsaturated fat +5544.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Mozzarella Opinion
Calories 534kcal 280kcal Flax seeds
Protein 18.29g 27.5g Mozzarella
Fats 42.16g 17.1g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 3.1g Mozzarella
Carbs 28.88g 3.1g Flax seeds
Cholesterol 0mg 54mg Flax seeds
Vitamin D 0IU 13IU Mozzarella
Magnesium 392mg 26mg Flax seeds
Calcium 255mg 731mg Mozzarella
Potassium 813mg 95mg Flax seeds
Iron 5.73mg 0.25mg Flax seeds
Sugar 1.55g 1.23g Mozzarella
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.027mg Flax seeds
Zinc 4.34mg 3.13mg Flax seeds
Phosphorus 642mg 524mg Flax seeds
Sodium 30mg 16mg Mozzarella
Vitamin A 0IU 517IU Mozzarella
Vitamin A 0µg 137µg Mozzarella
Vitamin E 0.31mg 0.15mg Flax seeds
Vitamin D 0µg 0.3µg Mozzarella
Manganese 2.482mg Flax seeds
Selenium 25.4µg 15.7µg Flax seeds
Vitamin B1 1.644mg 0.02mg Flax seeds
Vitamin B2 0.161mg 0.34mg Mozzarella
Vitamin B3 3.08mg 0.12mg Flax seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg 0.08mg Flax seeds
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 4.3µg 1.8µg Flax seeds
Folate 87µg 9µg Flax seeds
Choline 78.7mg 18.4mg Flax seeds
Saturated Fat 3.663g 10.867g Flax seeds
Monounsaturated Fat 7.527g 4.844g Flax seeds
Polyunsaturated fat 28.73g 0.509g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oat
Oat
Mozzarella
Mozzarella vs Cheese
Cheese
Mozzarella
Mozzarella vs Parmigiano-Reggiano
Parmigiano-Reggiano
Mozzarella
Mozzarella vs Pizza
Pizza

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
62%
Flax seeds
22%
Mozzarella
Minerals Daily Need Coverage Score
191%
Flax seeds
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 27)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 7.204g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.