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Vegetable oil vs. Mozzarella — In-Depth Nutrition Comparison

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Important differences between vegetable oil and mozzarella

  • Vegetable oil has more vitamin E and vitamin K; however, mozzarella has more phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2.
  • Vegetable oil's daily need coverage for vitamin E is 98% more.
  • Vegetable oil has 12 times more vitamin K than mozzarella. Vegetable oil has 21µg of vitamin K, while mozzarella has 1.8µg.
  • Mozzarella is lower in saturated fat.
  • Mozzarella has a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Cheese, mozzarella, low sodium.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +92.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +15550%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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.
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% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +9753.3%
Contains more Vitamin KVitamin K +1066.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9100%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +484.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 more Mono. FatMonounsaturated fat +891.6%
Contains more Poly. FatPolyunsaturated fat +6389.8%
Contains less Sat. FatSaturated fat -24.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Mozzarella DV% diff.
Polyunsaturated fat 33.033g 0.509g 217%
Fats 100g 17.1g 128%
Monounsaturated fat 48.033g 4.844g 108%
Vitamin E 14.78mg 0.15mg 98%
Phosphorus 0mg 524mg 75%
Calcium 0mg 731mg 73%
Protein 0g 27.5g 55%
Vitamin B12 0µg 0.92µg 38%
Calories 884kcal 280kcal 30%
Selenium 0µg 15.7µg 29%
Zinc 0.02mg 3.13mg 28%
Vitamin B2 0mg 0.34mg 26%
Cholesterol 0mg 54mg 18%
Saturated fat 14.367g 10.867g 16%
Vitamin K 21µg 1.8µg 16%
Vitamin A 0µg 137µg 15%
Vitamin B6 0mg 0.08mg 6%
Magnesium 0mg 26mg 6%
Potassium 0mg 95mg 3%
Copper 0mg 0.027mg 3%
Choline 0.2mg 18.4mg 3%
Folate 0µg 9µg 2%
Vitamin B1 0mg 0.02mg 2%
Iron 0.13mg 0.25mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin B3 0mg 0.12mg 1%
Carbs 0g 3.1g 1%
Sodium 0mg 16mg 1%
Net carbs 0g 3.1g N/A
Sugar 0g 1.23g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil 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
27%
Vegetable oil
23%
Mozzarella
Minerals Daily Need Coverage Score
1%
Vegetable oil
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.7)
Which food is lower in Saturated fat?
Mozzarella
Mozzarella is lower in Saturated fat (difference - 3.5g)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.