Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mozzarella vs. Roquefort — Health Impact and Nutrition Comparison

Compare
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on May 21, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Mozzarella
vs
Roquefort

Summary

Roquefort contains more sodium, more vitamin B12vitamin A, vitamin B3, and overall fats, than to Mozzarella. On the other hand, Mozzarella has higher levels of protein and a higher acidity level and is generally considered a low-sodium cheese.

Introduction

Mozzarella is a traditional Italian cheese known for its soft texture and mild, creamy flavor. Originating from the Campania region, it is typically made from the milk of water buffalo, although cow's milk versions are also common. It is a popular choice for pizza and various pasta dishes. 

Roquefort is a distinguished blue cheese from the south of France, known for its rich, tangy flavor. It is made from sheep’s milk and aged in the natural limestone caves of Roquefort-sur-Soulzon, where it develops its characteristic blue-green veins of mold, Penicillium roqueforti

In this article, we will compare Mozzarella and Roquefort, focusing on their nutritional composition and health impacts

Nutrition

This section compares the nutritional profile of 100g servings of Mozzarella and Roquefort cheeses. 

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
Contains more Protein +27.7%
Contains more Carbs +55%
Contains more Water +26.7%
Contains more Fats +79.2%
Contains more Other +168.3%
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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more Protein +27.7%
Contains more Carbs +55%
Contains more Water +26.7%
Contains more Fats +79.2%
Contains more Other +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
Contains less Saturated Fat -43.6%
Contains more Monounsaturated Fat +74.9%
Contains more Polyunsaturated fat +159.3%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Contains less Saturated Fat -43.6%
Contains more Monounsaturated Fat +74.9%
Contains more Polyunsaturated fat +159.3%

Cholesterol 

Roquefort cheese has more cholesterol than Mozzarella. It contains 90mg of cholesterol compared to 54mg in Mozzarella. 

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 DE, 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 B1B2B3, 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.
:
Contains more Vitamin B12 +43.8%
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +72.4%
Contains more Vitamin B3 +511.7%
Contains more Vitamin B6 +55%
Contains more Folate +444.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 11% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0% 0%
Contains more Vitamin B12 +43.8%
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +72.4%
Contains more Vitamin B3 +511.7%
Contains more Vitamin B6 +55%
Contains more Folate +444.4%

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.
Contains more Calcium +10.4%
Contains more Phosphorus +33.7%
Contains less Sodium -99.1%
Contains more Zinc +50.5%
Contains more Iron +124%
Contains more Magnesium +15.4%
Contains more Copper +25.9%
Equal in Calcium - 662
Equal in Potassium - 91
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Contains more Calcium +10.4%
Contains more Phosphorus +33.7%
Contains less Sodium -99.1%
Contains more Zinc +50.5%
Contains more Iron +124%
Contains more Magnesium +15.4%
Contains more Copper +25.9%
Equal in Calcium - 662
Equal in Potassium - 91
Equal in Selenium - 14.5

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.

Health Benefits

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). 

Health Downsides

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).

Appearance, Taste, and Use

Mozzarella and Roquefort have distinctly different appearances, tastes, and textures, that reflect their unique production processes and the types of milk used. Mozzarella is typically white or pale yellow, with a smooth, shiny, and elastic texture. When fresh, it is soft and slightly moist, often sold in balls or larger rounds, sometimes braided, and usually packaged in brine or whey to maintain its moisture. Its surface is smooth and shiny, with a slightly stretchy consistency when pulled apart. In contrast, Roquefort is creamy white. It has a creamy yet crumbly texture, with the mold veins giving it a slightly gritty feel in parts, while the outer surface may appear rough and natural due to the aging process in caves. Roquefort is typically formed into large wheels or wedges, which are then cut into smaller portions for sale. 

Mozzarella is mild, creamy, and slightly tangy, making it versatile and great for melting in dishes like pizza and lasagna. Its flavor is gentle and doesn't overpower other ingredients. On the other hand, Roquefort is bold and sharp with a tangy, pungent aroma. Its strong taste is intense and best enjoyed in small amounts. 

Mozzarella is commonly used in dishes like pizza, lasagna, and caprese salad. Fresh mozzarella is also enjoyed on its own, often drizzled with olive oil and sprinkled with salt. In contrast, Roquefort is a popular choice for salads, dressings, and cheese boards, where its intense taste can be balanced with fruits, nuts, and honey

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: May 21, 2024
Medically reviewed by Elen Khachatrian

Infographic

Mozzarella vs Roquefort infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Roquefort Opinion
Net carbs 3.1g 2g Mozzarella
Protein 27.5g 21.54g Mozzarella
Fats 17.1g 30.64g Roquefort
Carbs 3.1g 2g Mozzarella
Calories 280kcal 369kcal Roquefort
Sugar 1.23g Roquefort
Calcium 731mg 662mg Mozzarella
Iron 0.25mg 0.56mg Roquefort
Magnesium 26mg 30mg Roquefort
Phosphorus 524mg 392mg Mozzarella
Potassium 95mg 91mg Mozzarella
Sodium 16mg 1809mg Mozzarella
Zinc 3.13mg 2.08mg Mozzarella
Copper 0.027mg 0.034mg Roquefort
Manganese 0.03mg Roquefort
Selenium 15.7µg 14.5µg Mozzarella
Vitamin A 517IU 1047IU Roquefort
Vitamin A RAE 137µg 294µg Roquefort
Vitamin E 0.15mg Mozzarella
Vitamin D 13IU Mozzarella
Vitamin D 0.3µg Mozzarella
Vitamin B1 0.02mg 0.04mg Roquefort
Vitamin B2 0.34mg 0.586mg Roquefort
Vitamin B3 0.12mg 0.734mg Roquefort
Vitamin B5 1.731mg Roquefort
Vitamin B6 0.08mg 0.124mg Roquefort
Folate 9µg 49µg Roquefort
Vitamin B12 0.92µg 0.64µg Mozzarella
Choline 18.4mg Mozzarella
Vitamin K 1.8µg Mozzarella
Tryptophan 0.303mg Roquefort
Threonine 0.965mg Roquefort
Isoleucine 1.217mg Roquefort
Leucine 2.114mg Roquefort
Lysine 1.848mg Roquefort
Methionine 0.558mg Roquefort
Phenylalanine 1.023mg Roquefort
Valine 1.614mg Roquefort
Histidine 0.602mg Roquefort
Cholesterol 54mg 90mg Mozzarella
Saturated Fat 10.867g 19.263g Mozzarella
Monounsaturated Fat 4.844g 8.474g Roquefort
Polyunsaturated fat 0.509g 1.32g Roquefort

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Roquefort
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
22%
Mozzarella
36%
Roquefort
Minerals Daily Need Coverage Score
66%
Mozzarella
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1793mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 8.396g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1.6)
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.
Which food is richer in vitamins?
?
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.