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Goat Cheese vs. Mozzarella — Nutrition and Health Impacts

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 18, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Goat cheese
vs
Mozzarella

Summary

Goat cheese is higher in saturated fats and calories. It is aged and richer in copper, iron, manganese, vitamins B2, B3, A, and D. Conversely, mozzarella is lower in sodium. It is richer in phosphorus, calcium, zinc, selenium, and vitamin B12. 

Introduction

Cheese is a common food that most people consume daily. Yet, various types of cheese available differ from one another regarding origin, taste, culinary usage, nutritional content, and health impacts. 

So, let's compare two cheeses: goat cheese and mozzarella. 

This article will compare goat cheese and mozzarella based on their general differences, nutritional content, and health impacts. 

General Differences

Mozzarella is a more commonly consumed cheese worldwide. It is one of the most famous Italian cheeses, and the most famous culinary world that uses mozzarella is Italian cuisine. In comparison, goat cheese is consumed less than mozzarella, yet it is mostly distributed in the Mediterranean culinary world. 

The key and fundamental difference between these two is their origin

Goat cheese is made from goat milk, and mozzarella is a cow's milk cheese. Both are considered dairy products. 

Taste and Flavor

Mozzarella has a fresh and milky taste. At the first bite, you will experience a sweet taste and creamy texture. It has a soft and moist texture when it's fresh mozzarella. There is also aged mozzarella that is dryer than fresh mozzarella, which has a nuttier and stronger flavor. 

In comparison, goat cheese has a tangy and earthier taste. It is stronger and bolder in profile. Often, goat cheese can be aged and fed specific diets that give it a peculiar taste.  

Different Types

Goat cheese and mozzarella are available in different types. 

For goat cheese, we have:

  • Fresh Goat Cheese (Chevre)
  • Bucheron
  • Crottin
  • Pouligny-Saint-Pierre
  • Valençay
  • Garrotxa
  • Manchego (when made from goat's milk)
  • Caprino
  • Raw Goat's Milk Cheese

Mozzarella cheese also has different types: 

  • Low-Moisture content Mozzarella
  •  Fresh Mozzarella 
  • Buffalo Mozzarella
  • Smoked Mozzarella
  • Burrata

 

Nutritional Content Comparison

This section will consider 100g of goat cheese and mozzarella. 

Calories

Goat cheese is higher in calories than mozzarella. It has 364 calories, whereas mozzarella has 280 calories. 

There are 1.3 times more calories in goat cheese than in mozzarella. 

Carbs

Goat cheese has negligible carbs, whereas mozzarella is slightly higher in carbs—3.1 grams. 

Usually, during the mozzarella-making process, most of the lactose gets removed; however, some remains. We will discuss lactose intolerance in the health section. 

Glycemic Index

Goat cheese has a glycemic index equal to 0. Meanwhile, mozzarella has a glycemic index of 27. 

Oxalate Content

The oxalate content of goat cheese is equal to 0. Similarly, the oxalate content of mozzarella is equal to 0.

Protein

Mozzarella is much richer in protein than goat cheese. It contains 27.5g of protein, whereas goat cheese contains 21.5g. This difference between mozzarella and goat cheese is significant

Fats

Goat cheese is mainly composed of fat, and its higher fat content results in higher calories. 

There are 1.8 more fats in goat cheese compared to mozzarella. 

Goat cheese contains 30g of fat, whereas mozzarella contains 17g. This difference is highly significant. 

When it comes to the subtypes of fats, the ratio between the different types of fats—saturated, monounsaturated fat, and polyunsaturated fat—is the same. The majority of fat in both these cheeses is saturated fat

Goat cheese contains 20g of saturated fats, which is double the amount that is present in mozzarella—10g. 

Cholesterol

Mozzarella contains lower amounts of cholesterol. 

Minerals

Goat cheese is richer in copperiron, and manganese. Mozzarella is richer in phosphorus, calciumzinc, and selenium.

The most crucial difference is the sodium amount. Goat cheese is higher in sodium salt. 

Below, we can visualize their mineral distributions. 

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.
Contains more Iron +548%
Contains more Magnesium +11.5%
Contains more Potassium +66.3%
Contains more Copper +1988.9%
Contains more Calcium +145.3%
Contains more Phosphorus +39.7%
Contains less Sodium -96.1%
Contains more Zinc +374.2%
Contains more Selenium +313.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +548%
Contains more Magnesium +11.5%
Contains more Potassium +66.3%
Contains more Copper +1988.9%
Contains more Calcium +145.3%
Contains more Phosphorus +39.7%
Contains less Sodium -96.1%
Contains more Zinc +374.2%
Contains more Selenium +313.2%

Vitamins

Goat cheese is richer in vitamins B2, B3, vitamin A, and vitamin D. In comparison, mozzarella is richer in vitamin B12

Below, we can visualize their vitamin distributions. 

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.
:
Contains more Vitamin A +183.2%
Contains more Vitamin E +73.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +98.8%
Contains more Vitamin B3 +856.7%
Contains more Vitamin K +38.9%
Contains more Vitamin B6 +33.3%
Contains more Folate +350%
Contains more Vitamin B12 +318.2%
Contains more Choline +19.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 9% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 11% 5%
Contains more Vitamin A +183.2%
Contains more Vitamin E +73.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +98.8%
Contains more Vitamin B3 +856.7%
Contains more Vitamin K +38.9%
Contains more Vitamin B6 +33.3%
Contains more Folate +350%
Contains more Vitamin B12 +318.2%
Contains more Choline +19.5%

You can read about feta vs. ricotta in this article. 

Health Impacts

On the internet, we often find a lot of information about dairy and its negative health impacts; however, most of it is not scientifically accurate. 

Coming back to mozzarella and goat cheese. Let's discuss their health impacts.

Cardiovascular Health

A randomized control trial comparing goat cheese and goat cheese enriched with polyunsaturated fatty acids showcased that both types had positive health impacts, and even the PUFA-enriched cheese decreased cardiovascular disease risks more. However, as we deep dive, we can see that the individuals were on a hypocaloric diet, provided an exercise regimen, and were overall more active and eating better than before the study (1). 

Yet, we can compare goat cheese and mozzarella. Mozzarella is the better option. It is lower in fats, especially saturated fatty acids, and it is also lower in sodium, which translates into better cardiovascular outcomes compared to goat cheese (2). 

Overall, there is a decreased risk of cardiovascular diseases with the consumption of mozzarella cheese (3). 

Digestive Health

Mozzarella contains lactose, even though it is smaller in quantities since most of it is removed during cheese-making. However, some remain, and for lactose-intolerant individuals, this might cause bloating and diarrhea (4). 

In comparison, goat cheese gets fermented, and the carbohydrates in it are processed by the microbiota added during the cheese making. It still contains a small amount of lactose; however, goat's cheese is more digestible for people with lactose intolerance (5). 

Cancer

Goat cheese is not associated with any type of cancer but with anti-carcinogenic activity in leukemia. More research on this topic would conclude these notions (6). 

Nonfermented dairy, such as mozzarella, is negatively associated with developing colorectal cancer (7). 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 18, 2024
Medically reviewed by Elen Khachatrian

Infographic

Goat cheese vs Mozzarella infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +74.5%
Contains more Other +22.5%
Contains more Protein +27.4%
Contains more Carbs +2483.3%
Equal in Water - 49.9
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 Fats +74.5%
Contains more Other +22.5%
Contains more Protein +27.4%
Contains more Carbs +2483.3%
Equal in Water - 49.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +40.5%
Contains more Polyunsaturated fat +39.3%
Contains less Saturated Fat -47.3%
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains more Monounsaturated Fat +40.5%
Contains more Polyunsaturated fat +39.3%
Contains less Saturated Fat -47.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat 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 Goat cheese Mozzarella Opinion
Net carbs 0.12g 3.1g Mozzarella
Protein 21.58g 27.5g Mozzarella
Fats 29.84g 17.1g Goat cheese
Carbs 0.12g 3.1g Mozzarella
Calories 364kcal 280kcal Goat cheese
Sugar 0.12g 1.23g Goat cheese
Calcium 298mg 731mg Mozzarella
Iron 1.62mg 0.25mg Goat cheese
Magnesium 29mg 26mg Goat cheese
Phosphorus 375mg 524mg Mozzarella
Potassium 158mg 95mg Goat cheese
Sodium 415mg 16mg Mozzarella
Zinc 0.66mg 3.13mg Mozzarella
Copper 0.564mg 0.027mg Goat cheese
Manganese 0.093mg Goat cheese
Selenium 3.8µg 15.7µg Mozzarella
Vitamin A 1464IU 517IU Goat cheese
Vitamin A RAE 407µg 137µg Goat cheese
Vitamin E 0.26mg 0.15mg Goat cheese
Vitamin D 22IU 13IU Goat cheese
Vitamin D 0.5µg 0.3µg Goat cheese
Vitamin B1 0.072mg 0.02mg Goat cheese
Vitamin B2 0.676mg 0.34mg Goat cheese
Vitamin B3 1.148mg 0.12mg Goat cheese
Vitamin B5 0.19mg Goat cheese
Vitamin B6 0.06mg 0.08mg Mozzarella
Folate 2µg 9µg Mozzarella
Vitamin B12 0.22µg 0.92µg Mozzarella
Choline 15.4mg 18.4mg Mozzarella
Vitamin K 2.5µg 1.8µg Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Cholesterol 79mg 54mg Mozzarella
Saturated Fat 20.639g 10.867g Mozzarella
Monounsaturated Fat 6.808g 4.844g Goat cheese
Polyunsaturated fat 0.709g 0.509g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
29%
Goat cheese
22%
Mozzarella
Minerals Daily Need Coverage Score
64%
Goat cheese
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 9.772g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 1.11g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Goat cheese
Goat 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

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.