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Tomato vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between Tomato and Mozzarella?

  • Tomato is richer in Vitamin C, while Mozzarella is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A RAE.
  • Mozzarella's daily need coverage for Calcium is 72% higher.
  • Tomato is 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
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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.
Contains more Potassium +149.5%
Contains less Sodium -68.8%
Contains more Copper +118.5%
Contains more Calcium +7210%
Contains more Magnesium +136.4%
Contains more Phosphorus +2083.3%
Contains more Zinc +1741.2%
Contains more Selenium +∞%
Equal in Iron - 0.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Potassium +149.5%
Contains less Sodium -68.8%
Contains more Copper +118.5%
Contains more Calcium +7210%
Contains more Magnesium +136.4%
Contains more Phosphorus +2083.3%
Contains more Zinc +1741.2%
Contains more Selenium +∞%
Equal in Iron - 0.25

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.
Tomato
8
:
Contains more Vitamin A +61.1%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B3 +395%
Contains more Folate +66.7%
Contains more Vitamin K +338.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1689.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 A +61.1%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B3 +395%
Contains more Folate +66.7%
Contains more Vitamin K +338.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1689.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +25.5%
Contains more Water +89.4%
Contains more Protein +3025%
Contains more Fats +8450%
Contains more Other +370.6%
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 Carbs +25.5%
Contains more Water +89.4%
Contains more Protein +3025%
Contains more Fats +8450%
Contains more Other +370.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +15525.8%
Contains more Polyunsaturated fat +513.3%
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +15525.8%
Contains more Polyunsaturated fat +513.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Mozzarella Opinion
Net carbs 2.69g 3.1g Mozzarella
Protein 0.88g 27.5g Mozzarella
Fats 0.2g 17.1g Mozzarella
Carbs 3.89g 3.1g Tomato
Calories 18kcal 280kcal Mozzarella
Fructose 1.37g Tomato
Sugar 2.63g 1.23g Mozzarella
Fiber 1.2g 0g Tomato
Calcium 10mg 731mg Mozzarella
Iron 0.27mg 0.25mg Tomato
Magnesium 11mg 26mg Mozzarella
Phosphorus 24mg 524mg Mozzarella
Potassium 237mg 95mg Tomato
Sodium 5mg 16mg Tomato
Zinc 0.17mg 3.13mg Mozzarella
Copper 0.059mg 0.027mg Tomato
Manganese 0.114mg Tomato
Selenium 0µg 15.7µg Mozzarella
Vitamin A 833IU 517IU Tomato
Vitamin A RAE 42µg 137µg Mozzarella
Vitamin E 0.54mg 0.15mg Tomato
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin C 13.7mg 0mg Tomato
Vitamin B1 0.037mg 0.02mg Tomato
Vitamin B2 0.019mg 0.34mg Mozzarella
Vitamin B3 0.594mg 0.12mg Tomato
Vitamin B5 0.089mg Tomato
Vitamin B6 0.08mg 0.08mg
Folate 15µg 9µg Tomato
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 7.9µg 1.8µg Tomato
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Cholesterol 0mg 54mg Tomato
Saturated Fat 0.028g 10.867g Tomato
Monounsaturated Fat 0.031g 4.844g Mozzarella
Polyunsaturated fat 0.083g 0.509g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
16%
Tomato
23%
Mozzarella
Minerals Daily Need Coverage Score
9%
Tomato
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 10.839g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 4)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 1.4g)
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.

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.