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  6. Mozzarella vs. Feta

Mozzarella vs. Feta — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and feta?

  • Mozzarella is richer in protein, phosphorus, and calcium, while feta is higher in vitamin B2, vitamin B12, vitamin B6, and vitamin B1.
  • Feta's daily need coverage for sodium is 39% higher.
  • Feta has 2 times less protein than mozzarella. Mozzarella has 27.5g of protein, while feta has 14.21g.
  • Mozzarella is lower in saturated fat.

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

Infographic

Mozzarella vs Feta infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +48.3%
Contains more PotassiumPotassium +53.2%
Contains more PhosphorusPhosphorus +55.5%
Contains less SodiumSodium -98.3%
Contains more IronIron +160%
Contains more CopperCopper +18.5%
Contains more ManganeseManganese +∞%
~equal in Zinc ~2.88mg
~equal in Selenium ~15µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Feta
Feta
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +670%
Contains more Vitamin B2Vitamin B2 +148.2%
Contains more Vitamin B3Vitamin B3 +725.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +430%
Contains more Vitamin B12Vitamin B12 +83.7%
Contains more FolateFolate +255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~125µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Mozzarella Feta DV% diff.
Sodium 16mg 917mg 39%
Vitamin B2 0.34mg 0.844mg 39%
Vitamin B12 0.92µg 1.69µg 32%
Protein 27.5g 14.21g 27%
Phosphorus 524mg 337mg 27%
Vitamin B6 0.08mg 0.424mg 26%
Calcium 731mg 493mg 24%
Vitamin B5 0.967mg 19%
Saturated fat 10.867g 14.946g 19%
Cholesterol 54mg 89mg 12%
Vitamin B1 0.02mg 0.154mg 11%
Fats 17.1g 21.28g 6%
Folate 9µg 32µg 6%
Iron 0.25mg 0.65mg 5%
Vitamin B3 0.12mg 0.991mg 5%
Magnesium 26mg 19mg 2%
Zinc 3.13mg 2.88mg 2%
Calories 280kcal 264kcal 1%
Vitamin D 0.3µg 0.4µg 1%
Potassium 95mg 62mg 1%
Copper 0.027mg 0.032mg 1%
Vitamin A 137µg 125µg 1%
Manganese 0.028mg 1%
Selenium 15.7µg 15µg 1%
Choline 18.4mg 15.4mg 1%
Monounsaturated fat 4.844g 4.623g 1%
Polyunsaturated fat 0.509g 0.591g 1%
Protein per 100 calories 9.8g 5.4g N/A
Calories per 10 g protein 102kcal 186kcal N/A
Weight per 100 calories 36g 38g N/A
Unsaturated / Saturated Fat ratio 0.49 0.35 N/A
Net carbs 3.1g 4.09g N/A
Carbs 3.1g 4.09g 0%
Vitamin D* 13 IU 16 IU 0%
Sugar 1.23g 4.09g N/A
Vitamin E 0.15mg 0.18mg 0%
Vitamin K 1.8µg 1.8µg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +93.5%
Contains more FatsFats +24.4%
Contains more CarbsCarbs +31.9%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -27.3%
Contains more Poly. FatPolyunsaturated fat +16.1%
~equal in Monounsaturated fat ~4.623g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.