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  6. Tomato vs. Mozzarella

Tomato vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between tomatoes and mozzarella?

  • Mozzarella has more calcium, phosphorus, protein, vitamin B12, selenium, zinc, fats, and vitamin B2 than tomatoes.
  • Mozzarella's daily need coverage for calcium is 72% higher.
  • Tomatoes are lower in saturated fat.

We used Tomatoes, red, ripe, raw, year round average and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Tomato vs Mozzarella infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tomato
Tomato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 PotassiumPotassium +149.5%
Contains more CopperCopper +118.5%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +7210%
Contains more ZincZinc +1741.2%
Contains more PhosphorusPhosphorus +2083.3%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tomato
Tomato
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +338.9%
Contains more FolateFolate +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +226.2%
Contains more Vitamin B2Vitamin B2 +1689.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.08mg

All nutrients comparison - raw data values

Nutrient Tomato Mozzarella DV% diff.
Calcium 10mg 731mg 72%
Phosphorus 24mg 524mg 71%
Protein 0.88g 27.5g 53%
Saturated fat 0.028g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Selenium 0µg 15.7µg 29%
Zinc 0.17mg 3.13mg 27%
Fats 0.2g 17.1g 26%
Vitamin B2 0.019mg 0.34mg 25%
Cholesterol 0mg 54mg 18%
Vitamin C 13.7mg 0mg 15%
Calories 18kcal 280kcal 13%
Monounsaturated fat 0.031g 4.844g 12%
Vitamin A 42µg 137µg 11%
Fiber 1.2g 0g 5%
Manganese 0.114mg 5%
Vitamin K 7.9µg 1.8µg 5%
Magnesium 11mg 26mg 4%
Potassium 237mg 95mg 4%
Copper 0.059mg 0.027mg 4%
Vitamin E 0.54mg 0.15mg 3%
Vitamin B3 0.594mg 0.12mg 3%
Polyunsaturated fat 0.083g 0.509g 3%
Vitamin D* 0 IU 13 IU 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B5 0.089mg 2%
Folate 15µg 9µg 2%
Choline 6.7mg 18.4mg 2%
Fructose 1.37g 2%
Vitamin B1 0.037mg 0.02mg 1%
Protein per 100 calories 4.9g 9.8g N/A
Calories per 10 g protein 205kcal 102kcal N/A
Weight per 100 calories 556g 36g N/A
Unsaturated / Saturated Fat ratio 4.1 0.49 N/A
Net carbs 2.69g 3.1g N/A
Carbs 3.89g 3.1g 0%
Iron 0.27mg 0.25mg 0%
Sugar 2.63g 1.23g N/A
Sodium 5mg 16mg 0%
Vitamin B6 0.08mg 0.08mg 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +25.5%
Contains more WaterWater +89.4%
Contains more ProteinProtein +3025%
Contains more FatsFats +8450%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -99.7%
Contains more Mono. FatMonounsaturated fat +15525.8%
Contains more Poly. FatPolyunsaturated fat +513.3%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.