Mozzarella vs. Roquefort — Health Impact and Nutrition Comparison

Macronutrients

The chart below shows that Roquefort is denser in nutrients. It contains only 38% of water, compared to 50% in Mozzarella. On the other hand, Mozzarella is richer in carbohydrates and proteins. However, Roquefort is higher in fats. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Mozzarella

3

Protein: 27.5 g

Fats: 17.1 g

Carbs: 3.1 g

Water: 49.9 g

Other: 2.4 g

Roquefort

2

Protein: 21.54 g

Fats: 30.64 g

Carbs: 2 g

Water: 39.38 g

Other: 6.44 g

Contains more ProteinProtein	+27.7%
Contains more CarbsCarbs	+55%
Contains more WaterWater	+26.7%

Contains more FatsFats	+79.2%
Contains more OtherOther	+168.3%

Calories

Roquefort is higher in calories. It provides 369 kcal per 100g, while the same serving of Mozzarella contains 280 kcal. 

Protein

Mozzarella and Roquefort are excellent sources of protein. However, Mozzarella is higher in proteins, containing 27.5g per 100g, while Roquefort has 21.5g.  

Fats

Roquefort is around two times higher in fats than Mozzarella. While Mozzarella contains 17.1g of fat per 100g, Roquefort includes 30.6g. 

It contains almost 9g more saturated fat, 4g more monounsaturated fat, and 0.8g more polyunsaturated fat. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mozzarella

1

Saturated Fat: Sat. Fat 10.867 g

Monounsaturated Fat: Mono. Fat 4.844 g

Polyunsaturated fat: Poly. Fat 0.509 g

Roquefort

2

Saturated Fat: Sat. Fat 19.263 g

Monounsaturated Fat: Mono. Fat 8.474 g

Polyunsaturated fat: Poly. Fat 1.32 g

Contains less Sat. FatSaturated Fat

-43.6%

Contains more Mono. FatMonounsaturated Fat	+74.9%
Contains more Poly. FatPolyunsaturated fat	+159.3%

Carbohydrates

Cheeses are not the best sources of carbs. However, Mozzarella contains more carbs than Roquefort, with 3.1g compared to 2g.

Vitamins

Roquefort is the winner in terms of vitamin profile. It is higher in all vitamins except vitamins D, E, and B12.

Roquefort provides twice as much vitamin A and more than 5 times more folate compared to Mozzarella, which contains 13IU of vitamin D absent in Roquefort. Roquefort is also richer in vitamins B1, B2, B3, B5, and B6.

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.

Mozzarella

5

Roquefort

7

Contains more Vitamin E Vitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+43.8%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+102.5%
Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B2Vitamin B2	+72.4%
Contains more Vitamin B3Vitamin B3	+511.7%
Contains more Vitamin B6Vitamin B6	+55%
Contains more FolateFolate	+444.4%

~equal in Vitamin C ~0mg

Minerals

Roquefort contains more magnesium (30 mg) and iron (0.56 mg). Mozzarella provides a higher calcium content (731 mg) and zinc content (3.13 mg). 

This type of Mozzarella is significantly lower in sodium, providing 16mg of it per 100g, while the same amount of Roquefort contains 1809mg.

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.

Mozzarella

3

Roquefort

4

Contains more ZincZinc	+50.5%
Contains more PhosphorusPhosphorus	+33.7%
Contains less SodiumSodium	-99.1%

Contains more MagnesiumMagnesium	+15.4%
Contains more IronIron	+124%
Contains more CopperCopper	+25.9%

~equal in Calcium ~662mg

~equal in Potassium ~91mg

~equal in Selenium ~14.5µg

Glycemic Index

Mozzarella and Roquefort are equal in terms of glycemic index values. Both have a GI value of 27. Hence, they are classified as low-GI foods. 

Acidity

Both Roquefort and Mozzarella are classified as acidic based on their potential renal acid load (PRAL) values. However, Roquefort has a lower PRAL value of 13.8 compared to Mozzarella, which has a PRAL value of 20.7.

Cardiovascular Health

Mozzarella and Roquefort cheeses, when consumed in moderation, can be part of a diet that supports cardiovascular health. Mozzarella cheese is relatively low in fat and calories compared to many other cheeses, and it is rich in protein, calcium, and essential vitamins. Its lower saturated fat and sodium content are beneficial, as diets high in saturated fats and sodium are associated with increased risks of cardiovascular diseases (CVD) and hypertension. Studies indicate that low-fat dairy products like mozzarella are associated with a reduced risk of CVD, partly due to beneficial bioactive peptides and lower saturated fat content (1) (2). On the other hand, Roquefort, a blue cheese with higher fat content, contains bioactive peptides and probiotics that might have anti-inflammatory and cholesterol-lowering properties. However, its high saturated fat and sodium levels need moderation to prevent negative cardiovascular outcomes. Researches suggest that while some cheeses may offer neutral or beneficial effects on cardiovascular health due to their bioactive compounds, the type and quantity of cheese consumed are critical factors (3) (4). Overall, mozzarella's lower fat and sodium content makes it more favorable for heart health, whereas Roquefort's rich flavor and bioactive compounds require mindful consumption. 

Diabetes

Studies suggest that fermented dairy products, including cheeses like Mozzarella, might improve insulin sensitivity and glucose metabolism (5) (6). While the higher fat content in Roquefort requires moderation to avoid insulin resistance, the cheese's beneficial bioactive compounds are promising (7). Overall, both mozzarella and Roquefort can contribute to a diabetes-friendly diet.

Bone Health 

Mozzarella and Roquefort cheeses can positively impact bone health due to their rich content of calcium, phosphorus, and protein, which are essential for maintaining bone density and strength. Mozzarella, high in calcium and protein, provides nutrients crucial for bone formation and maintenance. A study found that increased dairy consumption, including cheese, was associated with improved bone mineral density in both adults and children, attributed to the high bioavailability of calcium and the presence of vitamin D in fortified dairy products (8). Roquefort, despite its higher fat and sodium content, also contributes beneficial nutrients for bone health. Its protein supports bone matrix formation, while calcium and phosphorus are vital for bone mineralization. Research indicates that dairy intake, particularly cheese, is linked to a reduced risk of osteoporosis and fractures in older adults, emphasizing the importance of these nutrients in maintaining bone integrity (9) (10). 

Lactose Intolerance and Milk Allergy

Mozzarella and Roquefort cheeses can pose challenges for individuals with dairy allergies or lactose intolerance. Dairy allergies, caused by an immune reaction to milk proteins such as casein and whey, can trigger severe reactions, including hives, swelling, respiratory issues, and anaphylaxis. Mozzarella contains these proteins, making it a potential allergen, while Roquefort's mold content can exacerbate symptoms. A study highlights the commonality of casein as an allergen (11), and another one notes that blue cheeses can cause severe reactions (12). For those with lactose intolerance, due to a deficiency in the lactase enzyme needed to digest lactose, fresh mozzarella's moderate lactose levels can cause gastrointestinal problems. However, aged mozzarella has lower lactose levels due to fermentation. Roquefort, with its extensive aging process, contains very low lactose, often less than 0.1 grams per serving, making it more suitable for lactose-intolerant individuals (13).