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Mozzarella vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and cheese?

  • Mozzarella is richer in protein and phosphorus, while cheese is higher in fats, selenium, vitamin A, vitamin B12, and vitamin B2.
  • Cheese's daily need coverage for saturated fat is 40% higher.
  • Mozzarella is lower in saturated fat.
  • Mozzarella has a higher glycemic index (27) than cheese (0).

We used Cheese, mozzarella, low sodium and Cheese, cheddar types in this comparison.

Infographic

Mozzarella vs Cheese infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +25%
Contains more IronIron +78.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -97.5%
Contains more CopperCopper +11.1%
Contains more ZincZinc +16.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +81.5%
~equal in Magnesium ~27mg
~equal in Calcium ~710mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B3Vitamin B3 +103.4%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin AVitamin A +140.9%
Contains more Vitamin EVitamin E +373.3%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +19.6%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Cheese DV% diff.
Saturated fat 10.867g 18.867g 36%
Sodium 16mg 653mg 28%
Fats 17.1g 33.31g 25%
Selenium 15.7µg 28.5µg 23%
Vitamin A 137µg 330µg 21%
Cholesterol 54mg 99mg 15%
Monounsaturated fat 4.844g 9.246g 11%
Phosphorus 524mg 455mg 10%
Protein 27.5g 22.87g 9%
Vitamin B5 0.41mg 8%
Vitamin B12 0.92µg 1.1µg 8%
Vitamin B2 0.34mg 0.428mg 7%
Calories 280kcal 404kcal 6%
Polyunsaturated fat 0.509g 1.421g 6%
Zinc 3.13mg 3.64mg 5%
Folate 9µg 27µg 5%
Vitamin E 0.15mg 0.71mg 4%
Vitamin D 0.3µg 0.6µg 2%
Calcium 731mg 710mg 2%
Vitamin D* 13 IU 24 IU 1%
Potassium 95mg 76mg 1%
Iron 0.25mg 0.14mg 1%
Manganese 0.027mg 1%
Vitamin B1 0.02mg 0.029mg 1%
Vitamin B6 0.08mg 0.066mg 1%
Vitamin K 1.8µg 2.4µg 1%
Protein per 100 calories 9.8g 5.7g N/A
Calories per 10 g protein 102kcal 177kcal N/A
Weight per 100 calories 36g 25g N/A
Unsaturated / Saturated Fat ratio 0.49 0.57 N/A
Net carbs 3.1g 3.09g N/A
Carbs 3.1g 3.09g 0%
Magnesium 26mg 27mg 0%
Sugar 1.23g 0.48g N/A
Copper 0.027mg 0.03mg 0%
Vitamin B3 0.12mg 0.059mg 0%
Trans fat 0.917g N/A
Choline 18.4mg 16.5mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 (EPA) 0g 0.01g N/A
Omega-3 (DHA) 0g 0.001g N/A
Omega-3 (DPA) 0g 0.017g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cheese
Cheese
1
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +20.2%
Contains more WaterWater +34.8%
Contains more FatsFats +94.8%
~equal in Carbs ~3.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -42.4%
Contains more Mono. FatMonounsaturated fat +90.9%
Contains more Poly. FatPolyunsaturated fat +179.2%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.