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  6. Greek yogurt vs. Mozzarella

Greek yogurt vs. Mozzarella — In-Depth Nutrition Comparison

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Significant differences between Greek yogurt and Mozzarella

  • 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 contains less Cholesterol.

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

Infographic

Greek yogurt 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.
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%
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 PotassiumPotassium +48.4%
Contains more ManganeseManganese +∞%
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%

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin B5Vitamin B5 +∞%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 less Sat. FatSaturated Fat -78%
Contains more Mono. FatMonounsaturated Fat +126.8%
~equal in Polyunsaturated fat ~0.509g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Mozzarella
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 Greek yogurt Mozzarella Opinion
Calories 97kcal 280kcal Mozzarella
Protein 9g 27.5g Mozzarella
Fats 5g 17.1g Mozzarella
Net carbs 3.98g 3.1g Greek yogurt
Carbs 3.98g 3.1g Greek yogurt
Cholesterol 13mg 54mg Greek yogurt
Vitamin D 0IU 13IU Mozzarella
Magnesium 11mg 26mg Mozzarella
Calcium 100mg 731mg Mozzarella
Potassium 141mg 95mg Greek yogurt
Iron 0mg 0.25mg Mozzarella
Sugar 4g 1.23g Mozzarella
Copper 0.017mg 0.027mg Mozzarella
Zinc 0.52mg 3.13mg Mozzarella
Phosphorus 135mg 524mg Mozzarella
Sodium 35mg 16mg Mozzarella
Vitamin A 15IU 517IU Mozzarella
Vitamin A 2µg 137µg Mozzarella
Vitamin E 0.01mg 0.15mg Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Manganese 0.009mg Greek yogurt
Selenium 9.7µg 15.7µg Mozzarella
Vitamin B1 0.023mg 0.02mg Greek yogurt
Vitamin B2 0.278mg 0.34mg Mozzarella
Vitamin B3 0.208mg 0.12mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.063mg 0.08mg Mozzarella
Vitamin B12 0.75µg 0.92µg Mozzarella
Vitamin K 0µg 1.8µg Mozzarella
Folate 5µg 9µg Mozzarella
Choline 15.1mg 18.4mg Mozzarella
Saturated Fat 2.395g 10.867g Greek yogurt
Monounsaturated Fat 2.136g 4.844g Mozzarella
Polyunsaturated fat 0.469g 0.509g Mozzarella
Omega-3 - DHA 0.004g 0g 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
Greek yogurt Mozzarella
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
17%
Greek yogurt
22%
Mozzarella
Minerals Daily Need Coverage Score
19%
Greek yogurt
66%
Mozzarella

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