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  6. Zucchini vs. Mozzarella

Zucchini vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between zucchini and mozzarella

  • Zucchini is richer in vitamin C and vitamin B6, yet mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Daily need coverage for calcium for mozzarella is 71% higher.
  • Zucchini contains less saturated fat.
  • Zucchini has a lower glycemic index than mozzarella.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Cheese, mozzarella, low sodium.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +174.7%
Contains more IronIron +48%
Contains more CopperCopper +96.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +4468.8%
Contains more ZincZinc +878.1%
Contains more PhosphorusPhosphorus +1278.9%
Contains more SeleniumSelenium +7750%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +275.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +1270%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +261.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.7%

All nutrients comparison - raw data values

Nutrient Zucchini Mozzarella DV% diff.
Calcium 16mg 731mg 72%
Phosphorus 38mg 524mg 69%
Protein 1.21g 27.5g 53%
Saturated fat 0.084g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Selenium 0.2µg 15.7µg 28%
Zinc 0.32mg 3.13mg 26%
Fats 0.32g 17.1g 26%
Vitamin C 17.9mg 0mg 20%
Vitamin B2 0.094mg 0.34mg 19%
Cholesterol 0mg 54mg 18%
Vitamin A 10µg 137µg 14%
Calories 17kcal 280kcal 13%
Monounsaturated fat 0.011g 4.844g 12%
Manganese 0.177mg 8%
Vitamin B6 0.163mg 0.08mg 6%
Potassium 261mg 95mg 5%
Fiber 1g 0g 4%
Vitamin B5 0.204mg 4%
Folate 24µg 9µg 4%
Copper 0.053mg 0.027mg 3%
Polyunsaturated fat 0.091g 0.509g 3%
Choline 9.5mg 18.4mg 2%
Vitamin K 4.3µg 1.8µg 2%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.02mg 2%
Vitamin B3 0.451mg 0.12mg 2%
Iron 0.37mg 0.25mg 2%
Magnesium 18mg 26mg 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Net carbs 2.11g 3.1g N/A
Carbs 3.11g 3.1g 0%
Sugar 2.5g 1.23g N/A
Sodium 8mg 16mg 0%
Vitamin E 0.12mg 0.15mg 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +90%
Contains more ProteinProtein +2172.7%
Contains more FatsFats +5243.8%
Contains more OtherOther +321.1%
~equal in Carbs ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -99.2%
Contains more Mono. FatMonounsaturated fat +43936.4%
Contains more Poly. FatPolyunsaturated fat +459.3%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.