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  6. Wheat vs. Mozzarella

Wheat vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between wheat and mozzarella?

  • Wheat is richer in selenium, copper, iron, and fiber, while mozzarella is higher in calcium, phosphorus, vitamin B12, and vitamin B2.
  • Mozzarella's daily need coverage for calcium is 72% higher.
  • Wheat is lower in saturated fat.
  • Wheat has a higher glycemic index (50) than mozzarella (27).

We used Wheat, KAMUT khorasan, cooked and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Wheat 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.
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +84.6%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +604%
Contains more CopperCopper +666.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +103.2%
Contains more CalciumCalcium +8022.2%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +256.5%

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.
Wheat
Wheat
4
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 +60%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B3Vitamin B3 +1820.8%
Contains more FolateFolate +22.2%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Wheat Mozzarella DV% diff.
Calcium 9mg 731mg 72%
Phosphorus 147mg 524mg 54%
Saturated fat 0.077g 10.867g 49%
Manganese 1.03mg 45%
Protein 5.71g 27.5g 44%
Vitamin B12 0µg 0.92µg 38%
Selenium 31.9µg 15.7µg 29%
Fats 0.83g 17.1g 25%
Vitamin B2 0.03mg 0.34mg 24%
Copper 0.207mg 0.027mg 20%
Iron 1.76mg 0.25mg 19%
Cholesterol 0mg 54mg 18%
Fiber 4.3g 0g 17%
Vitamin A 137µg 15%
Vitamin B3 2.305mg 0.12mg 14%
Zinc 1.84mg 3.13mg 12%
Monounsaturated fat 0.084g 4.844g 12%
Carbs 27.6g 3.1g 8%
Calories 132kcal 280kcal 7%
Vitamin B1 0.095mg 0.02mg 6%
Magnesium 48mg 26mg 5%
Choline 18.4mg 3%
Vitamin D 0.3µg 2%
Polyunsaturated fat 0.243g 0.509g 2%
Vitamin K 1.8µg 2%
Vitamin D 13IU 2%
Potassium 164mg 95mg 2%
Vitamin B6 0.07mg 0.08mg 1%
Folate 11µg 9µg 1%
Vitamin E 0.24mg 0.15mg 1%
Net carbs 23.3g 3.1g N/A
Sugar 3.07g 1.23g N/A
Sodium 8mg 16mg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +790.3%
Contains more WaterWater +30.6%
Contains more ProteinProtein +381.6%
Contains more FatsFats +1960.2%
Contains more OtherOther +252.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -99.3%
Contains more Mono. FatMonounsaturated fat +5666.7%
Contains more Poly. FatPolyunsaturated fat +109.5%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.