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Parmesan vs. Mozzarella — In-Depth Nutrition Comparison

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How are Parmesan and Mozzarella different?

  • Parmesan has more Selenium, Vitamin B12, Phosphorus, Vitamin A RAE, Calcium, and Zinc than Mozzarella.
  • Daily need coverage for Sodium from Parmesan is 78% higher.
  • Parmesan contains 2 times more Selenium than Mozzarella. While Parmesan contains 34.4µg of Selenium, Mozzarella contains only 15.7µg.
  • Mozzarella has less Sodium.

Cheese, parmesan, grated and Cheese, mozzarella, low sodium are the varieties used in this article.

Infographic

Parmesan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +96%
Contains more CopperCopper +48.1%
Contains more ZincZinc +34.2%
Contains more PhosphorusPhosphorus +19.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +119.1%
Contains less SodiumSodium -99.1%

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% 58% 11% 15% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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 AVitamin A +88.4%
Contains more Vitamin E Vitamin E +253.3%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +52.2%
Contains more Vitamin B3Vitamin B3 +50%
Contains more FolateFolate +50%
Contains more CholineCholine +30.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.34mg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin K ~1.8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 +62.8%
Contains more CarbsCarbs +348.7%
Contains more OtherOther +199.2%
Contains more WaterWater +120.3%
~equal in Protein ~27.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated Fat: Sat. Fat 15.371 g
Monounsaturated Fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 +47.2%
Contains more Poly. FatPolyunsaturated fat +172.3%
Contains less Sat. FatSaturated Fat -29.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmesan Mozzarella Opinion
Calories 420kcal 280kcal Parmesan
Protein 28.42g 27.5g Parmesan
Fats 27.84g 17.1g Parmesan
Net carbs 13.91g 3.1g Parmesan
Carbs 13.91g 3.1g Parmesan
Cholesterol 86mg 54mg Mozzarella
Vitamin D 21IU 13IU Parmesan
Magnesium 34mg 26mg Parmesan
Calcium 853mg 731mg Parmesan
Potassium 180mg 95mg Parmesan
Iron 0.49mg 0.25mg Parmesan
Sugar 0.07g 1.23g Parmesan
Copper 0.04mg 0.027mg Parmesan
Zinc 4.2mg 3.13mg Parmesan
Phosphorus 627mg 524mg Parmesan
Sodium 1804mg 16mg Mozzarella
Vitamin A 974IU 517IU Parmesan
Vitamin A RAE 262µg 137µg Parmesan
Vitamin E 0.53mg 0.15mg Parmesan
Vitamin D 0.5µg 0.3µg Parmesan
Manganese 0.071mg Parmesan
Selenium 34.4µg 15.7µg Parmesan
Vitamin B1 0.026mg 0.02mg Parmesan
Vitamin B2 0.358mg 0.34mg Parmesan
Vitamin B3 0.08mg 0.12mg Mozzarella
Vitamin B5 0.45mg Parmesan
Vitamin B6 0.081mg 0.08mg Parmesan
Vitamin B12 1.4µg 0.92µg Parmesan
Vitamin K 1.7µg 1.8µg Mozzarella
Folate 6µg 9µg Mozzarella
Trans Fat 0.876g Mozzarella
Choline 14.1mg 18.4mg Mozzarella
Saturated Fat 15.371g 10.867g Mozzarella
Monounsaturated Fat 7.13g 4.844g Parmesan
Polyunsaturated fat 1.386g 0.509g Parmesan
Tryptophan 0.383mg Parmesan
Threonine 1.075mg Parmesan
Isoleucine 1.455mg Parmesan
Leucine 2.747mg Parmesan
Lysine 2.201mg Parmesan
Methionine 0.751mg Parmesan
Phenylalanine 1.538mg Parmesan
Valine 1.865mg Parmesan
Histidine 0.806mg Parmesan
Omega-3 - ALA 0.102g Parmesan
Omega-3 - DPA 0.015g 0g Parmesan
Omega-3 - Eicosatrienoic acid 0.002g Parmesan
Omega-6 - Gamma-linoleic acid 0.002g Parmesan
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Parmesan
Omega-6 - Eicosadienoic acid 0.006g Parmesan
Omega-6 - Linoleic acid 0.87g Parmesan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmesan 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
32%
Parmesan
22%
Mozzarella
Minerals Daily Need Coverage Score
114%
Parmesan
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Parmesan
Parmesan is lower in Sugar (difference - 1.16g)
Which food is lower in glycemic index?
Parmesan
Parmesan is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmesan
Parmesan is cheaper (difference - $2)
Which food is richer in minerals?
Parmesan
Parmesan is relatively richer in minerals
Which food is richer in vitamins?
Parmesan
Parmesan is relatively richer in vitamins
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1788mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 4.504g)

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.