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  6. Feta vs. Mozzarella

Feta vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between feta and mozzarella?

  • Feta is richer in vitamin B2, vitamin B12, vitamin B6, vitamin B1, and folate, while mozzarella is higher in phosphorus and calcium.
  • Feta's daily need coverage for sodium is 39% higher.
  • Mozzarella has 8 times less vitamin B1 than feta. Feta has 0.154mg of vitamin B1, while mozzarella has 0.02mg.
  • Mozzarella is lower in sodium.

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

Infographic

Feta 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.
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%
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 IronIron +160%
Contains more CopperCopper +18.5%
Contains more ManganeseManganese +∞%
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%
~equal in Zinc ~3.13mg
~equal in Selenium ~15.7µg

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.
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%
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%
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 ~137µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Feta Mozzarella DV% diff.
Sodium 917mg 16mg 39%
Vitamin B2 0.844mg 0.34mg 39%
Vitamin B12 1.69µg 0.92µg 32%
Protein 14.21g 27.5g 27%
Phosphorus 337mg 524mg 27%
Vitamin B6 0.424mg 0.08mg 26%
Calcium 493mg 731mg 24%
Vitamin B5 0.967mg 19%
Saturated fat 14.946g 10.867g 19%
Cholesterol 89mg 54mg 12%
Vitamin B1 0.154mg 0.02mg 11%
Fats 21.28g 17.1g 6%
Folate 32µg 9µg 6%
Iron 0.65mg 0.25mg 5%
Vitamin B3 0.991mg 0.12mg 5%
Magnesium 19mg 26mg 2%
Zinc 2.88mg 3.13mg 2%
Calories 264kcal 280kcal 1%
Vitamin D 0.4µg 0.3µg 1%
Potassium 62mg 95mg 1%
Copper 0.032mg 0.027mg 1%
Vitamin A 125µg 137µg 1%
Manganese 0.028mg 1%
Selenium 15µg 15.7µg 1%
Choline 15.4mg 18.4mg 1%
Monounsaturated fat 4.623g 4.844g 1%
Polyunsaturated fat 0.591g 0.509g 1%
Protein per 100 calories 5.4g 9.8g N/A
Calories per 10 g protein 186kcal 102kcal N/A
Weight per 100 calories 38g 36g N/A
Unsaturated / Saturated Fat ratio 0.35 0.49 N/A
Net carbs 4.09g 3.1g N/A
Carbs 4.09g 3.1g 0%
Vitamin D* 16 IU 13 IU 0%
Sugar 4.09g 1.23g N/A
Vitamin E 0.18mg 0.15mg 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
Feta
Feta
4
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
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 +24.4%
Contains more CarbsCarbs +31.9%
Contains more OtherOther +116.7%
Contains more ProteinProtein +93.5%
~equal in Water ~49.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 Poly. FatPolyunsaturated fat +16.1%
Contains less Sat. FatSaturated fat -27.3%
~equal in Monounsaturated fat ~4.844g

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