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  6. Cheese vs. Mozzarella

Cheese vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between cheese and mozzarella?

  • Cheese is richer in selenium, vitamin A, vitamin B12, and vitamin B2, while mozzarella is higher in phosphorus.
  • Cheese's daily need coverage for saturated fat is 40% higher.
  • Mozzarella has 41 times less sodium than cheese. Cheese has 653mg of sodium, while mozzarella has 16mg.
  • Mozzarella has a higher glycemic index (27) than cheese (0).

We used Cheese, cheddar and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Cheese vs Mozzarella 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains more ZincZinc +16.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +81.5%
Contains more PotassiumPotassium +25%
Contains more IronIron +78.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -97.5%
~equal in Magnesium ~26mg
~equal in Calcium ~731mg
~equal in Copper ~0.027mg

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.
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin AVitamin A +140.9%
Contains more Vitamin EVitamin E +373.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +19.6%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +200%
Contains more Vitamin B3Vitamin B3 +103.4%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more CholineCholine +11.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Mozzarella DV% diff.
Saturated fat 18.867g 10.867g 36%
Sodium 653mg 16mg 28%
Fats 33.31g 17.1g 25%
Selenium 28.5µg 15.7µg 23%
Vitamin A 330µg 137µg 21%
Cholesterol 99mg 54mg 15%
Monounsaturated fat 9.246g 4.844g 11%
Phosphorus 455mg 524mg 10%
Protein 22.87g 27.5g 9%
Vitamin B12 1.1µg 0.92µg 8%
Vitamin B5 0.41mg 8%
Vitamin B2 0.428mg 0.34mg 7%
Calories 404kcal 280kcal 6%
Polyunsaturated fat 1.421g 0.509g 6%
Folate 27µg 9µg 5%
Zinc 3.64mg 3.13mg 5%
Vitamin E 0.71mg 0.15mg 4%
Vitamin D 0.6µg 0.3µg 2%
Calcium 710mg 731mg 2%
Vitamin K 2.4µg 1.8µg 1%
Vitamin B6 0.066mg 0.08mg 1%
Manganese 0.027mg 1%
Vitamin B1 0.029mg 0.02mg 1%
Vitamin D 24IU 13IU 1%
Iron 0.14mg 0.25mg 1%
Potassium 76mg 95mg 1%
Net carbs 3.09g 3.1g N/A
Carbs 3.09g 3.1g 0%
Magnesium 27mg 26mg 0%
Sugar 0.48g 1.23g N/A
Copper 0.03mg 0.027mg 0%
Vitamin B3 0.059mg 0.12mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 18.4mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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
Contains more FatsFats +94.8%
Contains more OtherOther +54.6%
Contains more ProteinProtein +20.2%
Contains more WaterWater +34.8%
~equal in Carbs ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains more Mono. FatMonounsaturated fat +90.9%
Contains more Poly. FatPolyunsaturated fat +179.2%
Contains less Sat. FatSaturated fat -42.4%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.