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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.
  • 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.
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

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
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 AVitamin A +61.1%
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 B2Vitamin B2 +1689.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +174.6%
~equal in Vitamin B6 ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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%
Contains more OtherOther +370.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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%

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 Cholesterol ok
Lower in Sodium 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
Calories 18kcal 280kcal Mozzarella
Protein 0.88g 27.5g Mozzarella
Fats 0.2g 17.1g Mozzarella
Vitamin C 13.7mg 0mg Tomato
Net carbs 2.69g 3.1g Mozzarella
Carbs 3.89g 3.1g Tomato
Cholesterol 0mg 54mg Tomato
Vitamin D 0IU 13IU Mozzarella
Magnesium 11mg 26mg Mozzarella
Calcium 10mg 731mg Mozzarella
Potassium 237mg 95mg Tomato
Iron 0.27mg 0.25mg Tomato
Sugar 2.63g 1.23g Mozzarella
Fiber 1.2g 0g Tomato
Copper 0.059mg 0.027mg Tomato
Zinc 0.17mg 3.13mg Mozzarella
Phosphorus 24mg 524mg Mozzarella
Sodium 5mg 16mg Tomato
Vitamin A 833IU 517IU Tomato
Vitamin A 42µg 137µg Mozzarella
Vitamin E 0.54mg 0.15mg Tomato
Vitamin D 0µg 0.3µg Mozzarella
Manganese 0.114mg Tomato
Selenium 0µg 15.7µg Mozzarella
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
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 7.9µg 1.8µg Tomato
Folate 15µg 9µg Tomato
Choline 6.7mg 18.4mg Mozzarella
Saturated Fat 0.028g 10.867g Tomato
Monounsaturated Fat 0.031g 4.844g Mozzarella
Polyunsaturated fat 0.083g 0.509g Mozzarella
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
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Tomato
22%
Mozzarella
Minerals Daily Need Coverage Score
9%
Tomato
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 11mg)
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.