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Feta vs. Mozzarella — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 10, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Feta
vs
Mozzarella

Summary

For nutrition, mozzarella is a healthier and better option than feta. Mozzarella is lower in sodium, lower in fat, and cholesterol. Mozzarella is richer in proteins, zinc, phosphorus, calcium, and vitamin A. Feta is richer in B complex vitamins.

Mozzarella is a healthier cheese than feta cheese since nearly all their health impacts are similar, except that feta cheese is high in sodium, which increases the risk factors of developing hypertension and complicates the outcome if hypertension exists.

Introduction

This article will compare two kinds of cheese: feta and mozzarella. We will talk about the difference between these cheeses regarding their nutritional content and health impacts. It is important to answer specific questions that food consumers frequently ask. One of the most important points is understanding which is a healthier cheese. Since both are white cheeses, is feta similar to mozzarella? At the end of this article, this question will be clarified based on nutrition and health impacts.

Nutritional content comparison

Calories

Feta and mozzarella contain similar amounts of calories. They are classified as moderate caloric foods.

Glycemic index

Feta and mozzarella have equal glycemic indices.

Carbs

They are both classified as low-carb foods. The difference between them is negligible.

Fats

Feta contains higher amounts of fat compared to mozzarella.

Cholesterol

Feta contains higher amounts of cholesterol compared to mozzarella.

Saturated fats

Feta contains 1.4 times more saturated fats than mozzarella.

Proteins

Mozzarella contains almost double the amount of proteins compared to feta. The amount of proteins is very significant.

Minerals

Feta is high in minerals such as zinc, phosphorus, and calcium.

Sodium

Feta is high in sodium, whereas mozzarella contains negligible amounts.

In the diagrams below, we can see the distribution of minerals in both foods.

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.
Contains more Iron +160%
Contains more Copper +18.5%
Contains more Calcium +48.3%
Contains more Magnesium +36.8%
Contains more Phosphorus +55.5%
Contains more Potassium +53.2%
Contains less Sodium -98.3%
Equal in Zinc - 3.13
Equal in Selenium - 15.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +160%
Contains more Copper +18.5%
Contains more Calcium +48.3%
Contains more Magnesium +36.8%
Contains more Phosphorus +55.5%
Contains more Potassium +53.2%
Contains less Sodium -98.3%
Equal in Zinc - 3.13
Equal in Selenium - 15.7

Vitamins

Feta has a richer vitamin profile, it is richer in B2, B5, B6, and B12. Whereas, mozzarella is richer in vitamin A.

In the diagrams below, we can see the distribution of vitamins in both foods.

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.
Feta
9
:
Contains more Vitamin E +20%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +670%
Contains more Vitamin B2 +148.2%
Contains more Vitamin B3 +725.8%
Contains more Vitamin B6 +430%
Contains more Folate +255.6%
Contains more Vitamin B12 +83.7%
Contains more Vitamin A +22.5%
Equal in Vitamin K - 1.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin E +20%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +670%
Contains more Vitamin B2 +148.2%
Contains more Vitamin B3 +725.8%
Contains more Vitamin B6 +430%
Contains more Folate +255.6%
Contains more Vitamin B12 +83.7%
Contains more Vitamin A +22.5%
Equal in Vitamin K - 1.8

Health impacts

Feta cheese health impacts

Feta cheese has both positive and negative health impacts.

It is a rich source of calcium and phosphorus, which promotes overall bone health and reduces osteoporosis damage to bones. (1)

Feta cheese contains lactobacillus bacteria which improves overall gut microflora and helps with digestion. (2)

Feta cheese contains healthy fats such as conjugated linoleic acids with anticarcinogenic and anti-diabetic properties. (3) (4)
Calcium-rich foods such as feta decrease the risk of colorectal cancer. (5)

It is also important to mention some bad health impacts that feta cheese might have.

Feta cheese contains lactose, which may lead to digestive symptoms such as abdominal cramps, diarrhea, bloating, and flatulence in people with lactose intolerance. The sodium content of feta is linked with an increased risk of hypotension development.

There is an increased risk of prostate cancer development when high-calcium foods are consumed. (7)

Mozzarella cheese health impacts

Mozzarella is rich in calcium which, as discussed for feta, promotes bone health and reduces damage caused by osteoporosis on bones. (1)
Calcium-rich foods such as mozzarella decrease the risk of colorectal cancer. (5)

Mozzarella contains lactobacilli which are probiotics that improve microflora and digestion. (8)

The adverse effects of mozzarella have similarities with feta's negative impacts. They may cause digestive symptoms in lactose-intolerant individuals. 

Prostate cancer risks are increased when high-calcium foods are consumed. (7)

Cardiovascular system

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

According to this study, intramuscular vitamin B12 injection in early-lactation dairy cows increases vitamin B12 content in milk and Mozzarella with no adverse effect on cheese quality, but significant vitamin B12 is lost during cheesemaking and rapidly decreases during storage. Vitamin B12 is helpful in controlling homocysteine levels, which are the primary cause of blood vessel inflammation and atherosclerosis (9). These effects are unknown for Feta cheese.

There are a lot of types of Feta and Mozzarella cheese with different amounts of cholesterol (10). This study demonstrated the possibility of producing cholesterol-reduced Feta cheese with little difference in physicochemical and sensory properties compared with regular Feta cheese (11). It should be noted the amount of cholesterol in Mozzarella cheese considerably increased over the course of storage (12).

People taking MAO inhibitors (particularly antidepressants) may experience a hypertensive crisis when eating cheeses, including Feta and Mozzarella, which contain tyramine (13).

Video Summary

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 10, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Feta vs Mozzarella infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +24.4%
Contains more Carbs +31.9%
Contains more Water +10.7%
Contains more Other +116.7%
Contains more Protein +93.5%
Equal in Water - 49.9
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 Fats +24.4%
Contains more Carbs +31.9%
Contains more Water +10.7%
Contains more Other +116.7%
Contains more Protein +93.5%
Equal in Water - 49.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +16.1%
Contains less Saturated Fat -27.3%
Equal in Monounsaturated Fat - 4.844
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains more Polyunsaturated fat +16.1%
Contains less Saturated Fat -27.3%
Equal in Monounsaturated Fat - 4.844

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Mozzarella Opinion
Net carbs 4.09g 3.1g Feta
Protein 14.21g 27.5g Mozzarella
Fats 21.28g 17.1g Feta
Carbs 4.09g 3.1g Feta
Calories 264kcal 280kcal Mozzarella
Sugar 4.09g 1.23g Mozzarella
Calcium 493mg 731mg Mozzarella
Iron 0.65mg 0.25mg Feta
Magnesium 19mg 26mg Mozzarella
Phosphorus 337mg 524mg Mozzarella
Potassium 62mg 95mg Mozzarella
Sodium 917mg 16mg Mozzarella
Zinc 2.88mg 3.13mg Mozzarella
Copper 0.032mg 0.027mg Feta
Manganese 0.028mg Feta
Selenium 15µg 15.7µg Mozzarella
Vitamin A 422IU 517IU Mozzarella
Vitamin A RAE 125µg 137µg Mozzarella
Vitamin E 0.18mg 0.15mg Feta
Vitamin D 16IU 13IU Feta
Vitamin D 0.4µg 0.3µg Feta
Vitamin B1 0.154mg 0.02mg Feta
Vitamin B2 0.844mg 0.34mg Feta
Vitamin B3 0.991mg 0.12mg Feta
Vitamin B5 0.967mg Feta
Vitamin B6 0.424mg 0.08mg Feta
Folate 32µg 9µg Feta
Vitamin B12 1.69µg 0.92µg Feta
Vitamin K 1.8µg 1.8µg
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 89mg 54mg Mozzarella
Saturated Fat 14.946g 10.867g Mozzarella
Monounsaturated Fat 4.623g 4.844g Mozzarella
Polyunsaturated fat 0.591g 0.509g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
57%
Feta
23%
Mozzarella
Minerals Daily Need Coverage Score
63%
Feta
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 2.86g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 901mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 4.079g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $0.5)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.