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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 RAE, 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.

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

Infographic

Cheese vs Mozzarella infographic
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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
5
:
5
Mozzarella
Mozzarella
Contains more Zinc +16.3%
Contains more Copper +11.1%
Contains more Selenium +81.5%
Contains more Iron +78.6%
Contains more Phosphorus +15.2%
Contains more Potassium +25%
Contains less Sodium -97.5%
Equal in Calcium - 731
Equal in Magnesium - 26
Equal in Copper - 0.027
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Zinc +16.3%
Contains more Copper +11.1%
Contains more Selenium +81.5%
Contains more Iron +78.6%
Contains more Phosphorus +15.2%
Contains more Potassium +25%
Contains less Sodium -97.5%
Equal in Calcium - 731
Equal in Magnesium - 26
Equal in Copper - 0.027

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
:
2
Mozzarella
Mozzarella
Contains more Vitamin A +140.2%
Contains more Vitamin E +373.3%
Contains more Vitamin D +100%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +25.9%
Contains more Folate +200%
Contains more Vitamin B12 +19.6%
Contains more Vitamin K +33.3%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +21.2%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Mozzarella
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%
Contains more Vitamin A +140.2%
Contains more Vitamin E +373.3%
Contains more Vitamin D +100%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +25.9%
Contains more Folate +200%
Contains more Vitamin B12 +19.6%
Contains more Vitamin K +33.3%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +21.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
:
3
Mozzarella
Mozzarella
Contains more Fats +94.8%
Contains more Other +54.6%
Contains more Protein +20.2%
Contains more Water +34.8%
Equal in Carbs - 3.1
Cheese
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
Mozzarella
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 Fats +94.8%
Contains more Other +54.6%
Contains more Protein +20.2%
Contains more Water +34.8%
Equal in Carbs - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
:
1
Mozzarella
Mozzarella
Contains more Monounsaturated Fat +90.9%
Contains more Polyunsaturated fat +179.2%
Contains less Saturated Fat -42.4%
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains more Monounsaturated Fat +90.9%
Contains more Polyunsaturated fat +179.2%
Contains less Saturated Fat -42.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Mozzarella Opinion
Net carbs 3.09g 3.1g Mozzarella
Protein 22.87g 27.5g Mozzarella
Fats 33.31g 17.1g Cheese
Carbs 3.09g 3.1g Mozzarella
Calories 404kcal 280kcal Cheese
Sugar 0.48g 1.23g Cheese
Calcium 710mg 731mg Mozzarella
Iron 0.14mg 0.25mg Mozzarella
Magnesium 27mg 26mg Cheese
Phosphorus 455mg 524mg Mozzarella
Potassium 76mg 95mg Mozzarella
Sodium 653mg 16mg Mozzarella
Zinc 3.64mg 3.13mg Cheese
Copper 0.03mg 0.027mg Cheese
Manganese 0.027mg Cheese
Selenium 28.5µg 15.7µg Cheese
Vitamin A 1242IU 517IU Cheese
Vitamin A RAE 330µg 137µg Cheese
Vitamin E 0.71mg 0.15mg Cheese
Vitamin D 24IU 13IU Cheese
Vitamin D 0.6µg 0.3µg Cheese
Vitamin B1 0.029mg 0.02mg Cheese
Vitamin B2 0.428mg 0.34mg Cheese
Vitamin B3 0.059mg 0.12mg Mozzarella
Vitamin B5 0.41mg Cheese
Vitamin B6 0.066mg 0.08mg Mozzarella
Folate 27µg 9µg Cheese
Vitamin B12 1.1µg 0.92µg Cheese
Vitamin K 2.4µg 1.8µg Cheese
Tryptophan 0.547mg Cheese
Threonine 1.044mg Cheese
Isoleucine 1.206mg Cheese
Leucine 1.939mg Cheese
Lysine 1.025mg Cheese
Methionine 0.547mg Cheese
Phenylalanine 1.074mg Cheese
Valine 1.404mg Cheese
Histidine 0.547mg Cheese
Cholesterol 99mg 54mg Mozzarella
Trans Fat 0.917g Mozzarella
Saturated Fat 18.867g 10.867g Mozzarella
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Monounsaturated Fat 9.246g 4.844g Cheese
Polyunsaturated fat 1.421g 0.509g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheese
23%
Mozzarella
Minerals Daily Need Coverage Score
79%
Cheese
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 637mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 8g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. 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.