Mozzarella Cheese vs. Almond Butter
Nutrition comparison of Mozzarella Cheese and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and almond butter:
- Both almond butter and mozzarella cheese are high in calcium, calories, protein and saturated fat.
- Almond butter has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Mozzarella cheese has 5.2 times less sugar than almond butter.
- Mozzarella cheese has 6.6 times less carbohydrates than almond butter.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and mozzarella cheese are high in calories. Almond butter has 93% more calories than mozzarella cheese - almond butter has 614 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, lighter in carbs and lighter in fat compared to almond butter per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Almond Butter | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 3% | 11% |
| Fat | 70% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 6.6 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - almond butter has 10.3g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese has 5.2 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both almond butter and mozzarella cheese are high in protein. Almond butter is very similar to almond butter for protein - almond butter has 21g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Both almond butter and mozzarella cheese are high in saturated fat. Mozzarella cheese has 138% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Almond butter has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than almond butter - mozzarella cheese has 197ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than almond butter - mozzarella cheese has 18iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 114 times more Vitamin E than mozzarella cheese - almond butter has 24.2mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Mozzarella cheese and almond butter contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and almond butter contain significant amounts of Vitamin B6.
| Mozzarella Cheese | Almond Butter | |
|---|---|---|
| Thiamin | 0.016 MG | 0.041 MG |
| Riboflavin | 0.27 MG | 0.939 MG |
| Niacin | 0.094 MG | 3.155 MG |
| Pantothenic acid | 0.071 MG | 0.318 MG |
| Vitamin B6 | 0.062 MG | 0.103 MG |
| Folate | 8 UG | 53 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both almond butter and mozzarella cheese are high in calcium. Mozzarella cheese has 66% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Almond butter is an excellent source of iron and it has 16 times more iron than mozzarella cheese - almond butter has 3.5mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 897% more potassium than mozzarella cheese - almond butter has 748mg of potassium per 100 grams and mozzarella cheese has 75mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Mozzarella Cheese | Almond Butter | |
|---|---|---|
| beta-carotene | 63 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Mozzarella Cheese | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.007 G |
| Total | 0.212 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Almond Butter | |
|---|---|---|
| linoleic acid | 0.566 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.566 G | 13.616 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Mozzarella Cheese g
()
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Daily Values (%) |
Almond Butter g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or mozzarella cheese contain more calories in 100 grams?Both almond butter and mozzarella cheese are high in calories. Almond butter has 90% more calories than mozzarella cheese - almond butter has 614 calories in 100g and mozzarella cheese has 318 calories.
Does almond butter or mozzarella cheese contain more calcium?
Both almond butter and mozzarella cheese are high in calcium. Mozzarella cheese has 70% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does almond butter or mozzarella cheese contain more iron?
Almond butter is an abundant source of iron and it has 16 times more iron than mozzarella cheese - almond butter has 3.5mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.
Does almond butter or mozzarella cheese contain more potassium?
Almond butter is a rich source of potassium and it has 900% more potassium than mozzarella cheese - almond butter has 748mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.