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  6. Mozzarella vs. Greek yogurt

Mozzarella vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between Mozzarella and Greek yogurt

  • The amount of Calcium, Phosphorus, Zinc, Vitamin A, Selenium, and Vitamin B12 in Mozzarella is higher than in Greek yogurt.
  • Mozzarella covers your daily Calcium needs 63% more than Greek yogurt.
  • Greek yogurt has 69 times less Vitamin A than Mozzarella. Mozzarella has 137µg of Vitamin A, while Greek yogurt has 2µg.
  • Greek yogurt contains less Saturated Fat.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Yogurt, Greek, plain, whole milk.

Infographic

Mozzarella vs Greek yogurt infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +631%
Contains more IronIron +∞%
Contains more CopperCopper +58.8%
Contains more ZincZinc +501.9%
Contains more PhosphorusPhosphorus +288.1%
Contains less SodiumSodium -54.3%
Contains more SeleniumSelenium +61.9%
Contains more PotassiumPotassium +48.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +3346.7%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin B12Vitamin B12 +22.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +21.9%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B3Vitamin B3 +73.3%
~equal in Vitamin C ~0mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +205.6%
Contains more FatsFats +242%
Contains more OtherOther +233.3%
Contains more CarbsCarbs +28.4%
Contains more WaterWater +62.9%

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
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +126.8%
Contains less Sat. FatSaturated Fat -78%
~equal in Polyunsaturated fat ~0.469g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Greek yogurt Opinion
Calories 280kcal 97kcal Mozzarella
Protein 27.5g 9g Mozzarella
Fats 17.1g 5g Mozzarella
Net carbs 3.1g 3.98g Greek yogurt
Carbs 3.1g 3.98g Greek yogurt
Cholesterol 54mg 13mg Greek yogurt
Vitamin D 13IU 0IU Mozzarella
Magnesium 26mg 11mg Mozzarella
Calcium 731mg 100mg Mozzarella
Potassium 95mg 141mg Greek yogurt
Iron 0.25mg 0mg Mozzarella
Sugar 1.23g 4g Mozzarella
Copper 0.027mg 0.017mg Mozzarella
Zinc 3.13mg 0.52mg Mozzarella
Phosphorus 524mg 135mg Mozzarella
Sodium 16mg 35mg Mozzarella
Vitamin A 517IU 15IU Mozzarella
Vitamin A 137µg 2µg Mozzarella
Vitamin E 0.15mg 0.01mg Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Manganese 0.009mg Greek yogurt
Selenium 15.7µg 9.7µg Mozzarella
Vitamin B1 0.02mg 0.023mg Greek yogurt
Vitamin B2 0.34mg 0.278mg Mozzarella
Vitamin B3 0.12mg 0.208mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.08mg 0.063mg Mozzarella
Vitamin B12 0.92µg 0.75µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Folate 9µg 5µg Mozzarella
Choline 18.4mg 15.1mg Mozzarella
Saturated Fat 10.867g 2.395g Greek yogurt
Monounsaturated Fat 4.844g 2.136g Mozzarella
Polyunsaturated fat 0.509g 0.469g Mozzarella
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Greek yogurt
Minerals Daily Need Coverage Score
66%
Mozzarella
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 2.77g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 8.472g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.