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  6. Summer squash vs. Mozzarella

Summer squash vs. Mozzarella — In-Depth Nutrition Comparison

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How are Summer squash and Mozzarella different?

  • Summer squash is richer in Vitamin C, while Mozzarella is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A RAE.
  • Mozzarella covers your daily need of Calcium 72% more than Summer squash.
  • Summer squash is lower in Saturated Fat.

Squash, summer, all varieties, raw and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Summer squash 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.
Summer squash
Summer squash
5
:
5
Mozzarella
Mozzarella
Contains more Iron +40%
Contains more Potassium +175.8%
Contains less Sodium -87.5%
Contains more Copper +88.9%
Contains more Calcium +4773.3%
Contains more Magnesium +52.9%
Contains more Phosphorus +1278.9%
Contains more Zinc +979.3%
Contains more Selenium +7750%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +40%
Contains more Potassium +175.8%
Contains less Sodium -87.5%
Contains more Copper +88.9%
Contains more Calcium +4773.3%
Contains more Magnesium +52.9%
Contains more Phosphorus +1278.9%
Contains more Zinc +979.3%
Contains more Selenium +7750%

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.
Summer squash
Summer squash
7
:
5
Mozzarella
Mozzarella
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B6 +172.5%
Contains more Folate +222.2%
Contains more Vitamin K +66.7%
Contains more Vitamin A +158.5%
Contains more Vitamin E +25%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +139.4%
Contains more Vitamin B12 +∞%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 C +∞%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B6 +172.5%
Contains more Folate +222.2%
Contains more Vitamin K +66.7%
Contains more Vitamin A +158.5%
Contains more Vitamin E +25%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +139.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Mozzarella
Mozzarella
Contains more Water +89.7%
Contains more Protein +2172.7%
Contains more Fats +9400%
Contains more Other +287.1%
Equal in Carbs - 3.1
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 Water +89.7%
Contains more Protein +2172.7%
Contains more Fats +9400%
Contains more Other +287.1%
Equal in Carbs - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Mozzarella
Mozzarella
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +30175%
Contains more Polyunsaturated fat +471.9%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +30175%
Contains more Polyunsaturated fat +471.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Mozzarella Opinion
Net carbs 2.25g 3.1g Mozzarella
Protein 1.21g 27.5g Mozzarella
Fats 0.18g 17.1g Mozzarella
Carbs 3.35g 3.1g Summer squash
Calories 16kcal 280kcal Mozzarella
Fructose 0.95g Summer squash
Sugar 2.2g 1.23g Mozzarella
Fiber 1.1g 0g Summer squash
Calcium 15mg 731mg Mozzarella
Iron 0.35mg 0.25mg Summer squash
Magnesium 17mg 26mg Mozzarella
Phosphorus 38mg 524mg Mozzarella
Potassium 262mg 95mg Summer squash
Sodium 2mg 16mg Summer squash
Zinc 0.29mg 3.13mg Mozzarella
Copper 0.051mg 0.027mg Summer squash
Manganese 0.175mg Summer squash
Selenium 0.2µg 15.7µg Mozzarella
Vitamin A 200IU 517IU Mozzarella
Vitamin A RAE 10µg 137µg Mozzarella
Vitamin E 0.12mg 0.15mg Mozzarella
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin C 17mg 0mg Summer squash
Vitamin B1 0.048mg 0.02mg Summer squash
Vitamin B2 0.142mg 0.34mg Mozzarella
Vitamin B3 0.487mg 0.12mg Summer squash
Vitamin B5 0.155mg Summer squash
Vitamin B6 0.218mg 0.08mg Summer squash
Folate 29µg 9µg Summer squash
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 3µg 1.8µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Cholesterol 0mg 54mg Summer squash
Saturated Fat 0.044g 10.867g Summer squash
Monounsaturated Fat 0.016g 4.844g Mozzarella
Polyunsaturated fat 0.089g 0.509g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
23%
Mozzarella
Minerals Daily Need Coverage Score
12%
Summer squash
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 10.823g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 14)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 0.97g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.