Mozzarella vs Feta - Health impact and Nutrition Comparison

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

Mozzarella

6

:

2

Feta

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

Mozzarella

Feta

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

Mozzarella

1

:

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

Mozzarella

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

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/