Mozzarella Cheese vs. Black Beans
Nutrition comparison of Mozzarella Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and black beans:
- Black bean has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Black bean has signficantly more iron than mozzarella cheese.
- Black bean is an excellent source of dietary fiber and potassium.
- Mozzarella cheese has 5.7 times less carbohydrates than black bean.
- Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and black bean has 71% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, mozzarella cheese is much lighter in carbs, much heavier in fat and similar to black beans for protein. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Black Beans | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 3% | 71% |
| Fat | 70% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 5.7 times less carbohydrates than black bean - mozzarella cheese has 2.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - black bean has 6.9g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and black beans contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 258% more protein than black bean - mozzarella cheese has 21.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and black bean has 100% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than mozzarella cheese - black bean has 2.7mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than black bean - mozzarella cheese has 197ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than black bean - mozzarella cheese has 18iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Mozzarella cheese and black beans contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Mozzarella cheese and black beans contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and black beans contain significant amounts of Vitamin B6.
| Mozzarella Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.016 MG | 0.14 MG |
| Riboflavin | 0.27 MG | 0.12 MG |
| Niacin | 0.094 MG | 0.62 MG |
| Pantothenic acid | 0.071 MG | 0.184 MG |
| Vitamin B6 | 0.062 MG | 0.055 MG |
| Folate | 8 UG | 61 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 15 times more calcium than black bean - mozzarella cheese has 575mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 311% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Mozzarella Cheese | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.057 G |
| Total | 0.212 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than black bean per 100 grams.
| Mozzarella Cheese | Black Beans | |
|---|---|---|
| linoleic acid | 0.566 G | 0.068 G |
| Total | 0.566 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Black Beans g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or black beans contain more calories in 100 grams?Mozzarella cheese is high in calories and black bean has 70% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and black bean has 91 calories.
Does mozzarella cheese or black beans have more carbohydrates?
By weight, mozzarella cheese has 5.7 times fewer carbohydrates than black bean - mozzarella cheese has 2.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does mozzarella cheese or black beans contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 15 times more calcium than black bean - mozzarella cheese has 575mg of calcium in 100 grams and black bean has 35mg of calcium.
Does mozzarella cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 310% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and black bean has 308mg of potassium.