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  6. Tuna vs. Mozzarella

Tuna vs. Mozzarella — In-Depth Nutrition Comparison

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How are tuna and mozzarella different?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, vitamin B12, and potassium, while mozzarella is higher in calcium, phosphorus, zinc, and vitamin B2.
  • Tuna covers your daily need for selenium, 168% more than mozzarella.
  • Tuna contains 184 times more vitamin B3 than mozzarella. Tuna contains 22.07mg of vitamin B3, while mozzarella contains 0.12mg.
  • Tuna is lower in saturated fat.
  • Mozzarella has a higher glycemic index (27) than tuna (0).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Tuna 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.
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +61.5%
Contains more PotassiumPotassium +454.7%
Contains more IronIron +268%
Contains more CopperCopper +59.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +589.2%
Contains more CalciumCalcium +18175%
Contains more ZincZinc +595.6%
Contains more PhosphorusPhosphorus +57.4%
Contains less SodiumSodium -70.4%

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.
Tuna
Tuna
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 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin DVitamin D +566.7%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B3Vitamin B3 +18291.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1197.5%
Contains more Vitamin B12Vitamin B12 +155.4%
Contains more CholineCholine +321.7%
Contains more Vitamin AVitamin A +522.7%
Contains more Vitamin B2Vitamin B2 +148.2%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Mozzarella DV% diff.
Selenium 108.2µg 15.7µg 168%
Vitamin B3 22.07mg 0.12mg 137%
Vitamin B6 1.038mg 0.08mg 74%
Calcium 4mg 731mg 73%
Vitamin B12 2.35µg 0.92µg 60%
Saturated fat 0.205g 10.867g 48%
Phosphorus 333mg 524mg 27%
Fats 0.59g 17.1g 25%
Zinc 0.45mg 3.13mg 24%
Vitamin B2 0.137mg 0.34mg 16%
Potassium 527mg 95mg 13%
Vitamin A 22µg 137µg 13%
Monounsaturated fat 0.138g 4.844g 12%
Choline 77.6mg 18.4mg 11%
Vitamin B1 0.134mg 0.02mg 10%
Vitamin D 82IU 13IU 9%
Vitamin D 2µg 0.3µg 9%
Calories 130kcal 280kcal 8%
Iron 0.92mg 0.25mg 8%
Vitamin B5 0.334mg 7%
Magnesium 42mg 26mg 4%
Protein 29.15g 27.5g 3%
Sodium 54mg 16mg 2%
Copper 0.043mg 0.027mg 2%
Polyunsaturated fat 0.175g 0.509g 2%
Folate 2µg 9µg 2%
Cholesterol 47mg 54mg 2%
Vitamin E 0.29mg 0.15mg 1%
Carbs 0g 3.1g 1%
Vitamin K 0.1µg 1.8µg 1%
Manganese 0.013mg 1%
Net carbs 0g 3.1g N/A
Sugar 0g 1.23g N/A
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 WaterWater +38.2%
Contains more FatsFats +2798.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +87.5%
~equal in Protein ~27.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -98.1%
Contains more Mono. FatMonounsaturated fat +3410.1%
Contains more Poly. FatPolyunsaturated fat +190.9%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.