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Mozzarella vs Feta - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 31, 2022
Education: Haigazian Medical University
Mozzarella
vs
Feta

Summary

For nutrition, mozzarella is a healthier and better option than feta. Mozzarella is lower in sodium, lower in fats 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Contains more Iron +160%
Contains more Copper +18.5%
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 148% 25% 14% 145% 6% 120% 79% 11%
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%
Contains more Iron +160%
Contains more Copper +18.5%
Equal in Zinc - 2.88

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Feta
Contains more Vitamin A +22.5%
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%
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 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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%
Contains more Vitamin A +22.5%
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%
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 on 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 antidiabetic 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 might cause inflammation in people with lactose intolerance. The sodium content of feta is linked with an increased risk of hypotension development.

Feta contains tyramine which reacts with MAO inhibiting medications. While taking these medications, feta cheese should not be consumed. (7)

There is an increased risk of prostate cancer development when high calcium foods are consumed. (8)

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. (9)

The adverse effects of mozzarella have similarities with feta's negative impacts. They will trigger an inflammatory response in lactose-intolerant individuals. They contain tyramine which should be taken with MAO inhibitors.

Prostate cancer risks are increased when high calcium foods are consumed. (8)

References

  1. https://pubmed.ncbi.nlm.nih.gov/24695889/
  2. https://pubmed.ncbi.nlm.nih.gov/10849182/
  3. https://www.sciencedirect.com/science/article/abs/pii/S0002822304004316
  4. https://www.sciencedirect.com/science/article/abs/pii/088915759290037K
  5. https://pubmed.ncbi.nlm.nih.gov/12869397/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098396/
  7. https://pubmed.ncbi.nlm.nih.gov/2666453/
  8. https://pubmed.ncbi.nlm.nih.gov/16522915/
  9. https://pubmed.ncbi.nlm.nih.gov/22981567/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 31, 2022

Infographic

Mozzarella vs Feta infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mozzarella Feta
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 Mozzarella Feta Opinion
Net carbs 3.1g 4.09g Feta
Protein 27.5g 14.21g Mozzarella
Fats 17.1g 21.28g Feta
Carbs 3.1g 4.09g Feta
Calories 280kcal 264kcal Mozzarella
Starch g g
Fructose g g
Sugar 1.23g 4.09g Mozzarella
Fiber 0g 0g
Calcium 731mg 493mg Mozzarella
Iron 0.25mg 0.65mg Feta
Magnesium 26mg 19mg Mozzarella
Phosphorus 524mg 337mg Mozzarella
Potassium 95mg 62mg Mozzarella
Sodium 16mg 917mg Mozzarella
Zinc 3.13mg 2.88mg Mozzarella
Copper 0.027mg 0.032mg Feta
Vitamin A 517IU 422IU Mozzarella
Vitamin E 0.15mg 0.18mg Feta
Vitamin D 13IU 16IU Feta
Vitamin D 0.3µg 0.4µg Feta
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.154mg Feta
Vitamin B2 0.34mg 0.844mg Feta
Vitamin B3 0.12mg 0.991mg Feta
Vitamin B5 mg 0.967mg Feta
Vitamin B6 0.08mg 0.424mg Feta
Folate 9µg 32µg Feta
Vitamin B12 0.92µg 1.69µg Feta
Vitamin K 1.8µg 1.8µg
Tryptophan mg 0.2mg Feta
Threonine mg 0.637mg Feta
Isoleucine mg 0.803mg Feta
Leucine mg 1.395mg Feta
Lysine mg 1.219mg Feta
Methionine mg 0.368mg Feta
Phenylalanine mg 0.675mg Feta
Valine mg 1.065mg Feta
Histidine mg 0.397mg Feta
Cholesterol 54mg 89mg Mozzarella
Trans Fat g g
Saturated Fat 10.867g 14.946g Mozzarella
Monounsaturated Fat 4.844g 4.623g Mozzarella
Polyunsaturated fat 0.509g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Mozzarella
57
Feta
Mineral Summary Score
72
Mozzarella
68
Feta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
165%
Mozzarella
85%
Feta
Carbohydrates
3%
Mozzarella
4%
Feta
Fats
79%
Mozzarella
98%
Feta

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.