Mozzarella Cheese vs. Dates
Nutrition comparison of Mozzarella Cheese and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and dates:
- Both dates and mozzarella cheese are high in calcium and calories.
- Date has more thiamin, niacin, pantothenic acid and Vitamin B6, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Date is an excellent source of dietary fiber and potassium.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and mozzarella cheese are high in calories. Mozzarella cheese has 15% more calories than date - date has 277 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Dates | |
|---|---|---|
| Protein | 27% | 2% |
| Carbohydrates | 3% | 98% |
| Fat | 70% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and mozzarella cheese has 97% less carbohydrates than date - date has 75g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - date has 6.7g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Date is high in sugar and mozzarella cheese has 98% less sugar than date - date has 66.5g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and date has less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 27 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than date - mozzarella cheese has 18iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Mozzarella cheese and dates contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and mozzarella cheese contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid and Vitamin B6, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and dates contain significant amounts of folate.
| Mozzarella Cheese | Dates | |
|---|---|---|
| Thiamin | 0.016 MG | 0.05 MG |
| Riboflavin | 0.27 MG | 0.06 MG |
| Niacin | 0.094 MG | 1.61 MG |
| Pantothenic acid | 0.071 MG | 0.805 MG |
| Vitamin B6 | 0.062 MG | 0.249 MG |
| Folate | 8 UG | 15 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both dates and mozzarella cheese are high in calcium. Mozzarella cheese has 798% more calcium than date - date has 64mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Date has 350% more iron than mozzarella cheese - date has 0.9mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Date is an excellent source of potassium and it has 828% more potassium than mozzarella cheese - date has 696mg 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, both mozzarella cheese and dates contain significant amounts of beta-carotene.
| Mozzarella Cheese | Dates | |
|---|---|---|
| beta-carotene | 63 UG | 89 UG |
| lutein + zeaxanthin | ~ | 23 UG |
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 Dates (Dates, medjool) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 dates or mozzarella cheese contain more calories in 100 grams?Both dates and mozzarella cheese are high in calories. Mozzarella cheese has 20% more calories than date - date has 277 calories in 100g and mozzarella cheese has 318 calories.
Does dates or mozzarella cheese have more carbohydrates?
By weight, date is high in carbohydrates and mozzarella cheese has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does dates or mozzarella cheese contain more calcium?
Both dates and mozzarella cheese are high in calcium. Mozzarella cheese has 800% more calcium than date - date has 64mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does dates or mozzarella cheese contain more potassium?
Date is a rich source of potassium and it has 830% more potassium than mozzarella cheese - date has 696mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.