Mozzarella Cheese vs. Edamame
Nutrition comparison of Mozzarella Cheese and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and edamame:
- Both edamame and mozzarella cheese are high in calcium, calories and protein.
- Edamame has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber and potassium.
- Mozzarella cheese has 72% less carbohydrates than edamame.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and mozzarella cheese are high in calories. Mozzarella cheese has 163% more calories than edamame - edamame has 121 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Edamame | |
|---|---|---|
| Protein | 27% | 37% |
| Carbohydrates | 3% | 27% |
| Fat | 70% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 72% less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - edamame has 5.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Edamame and mozzarella cheese contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both edamame and mozzarella cheese are high in protein. Mozzarella cheese has 81% more protein than edamame - edamame has 11.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and edamame has 96% less saturated fat than mozzarella cheese - edamame has 0.62g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
trans fat
Both edamame and mozzarella cheese are low in trans fat - edamame has 0.01g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Edamame has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than mozzarella cheese - edamame has 6.1mg 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 12 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than edamame - mozzarella cheese has 18iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and mozzarella cheese contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Edamame has 968% more Vitamin K than mozzarella cheese - edamame has 26.7ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and edamame contain significant amounts of riboflavin and Vitamin B6.
| Mozzarella Cheese | Edamame | |
|---|---|---|
| Thiamin | 0.016 MG | 0.2 MG |
| Riboflavin | 0.27 MG | 0.155 MG |
| Niacin | 0.094 MG | 0.915 MG |
| Pantothenic acid | 0.071 MG | 0.395 MG |
| Vitamin B6 | 0.062 MG | 0.1 MG |
| Folate | 8 UG | 311 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both edamame and mozzarella cheese are high in calcium. Mozzarella cheese has 813% more calcium than edamame - edamame has 63mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Edamame is a great source of iron and it has 10 times more iron than mozzarella cheese - edamame has 2.3mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Edamame is an excellent source of potassium and it has 481% more potassium than mozzarella cheese - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 63 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and edamame contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.212 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Edamame | |
|---|---|---|
| linoleic acid | 0.566 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.566 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Edamame 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% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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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 edamame or mozzarella cheese contain more calories in 100 grams?Both edamame and mozzarella cheese are high in calories. Mozzarella cheese has 160% more calories than edamame - edamame has 121 calories in 100g and mozzarella cheese has 318 calories.
Is edamame or mozzarella cheese better for protein?
Both edamame and mozzarella cheese are high in protein. Mozzarella cheese has 80% more protein than edamame - edamame has 11.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Does edamame or mozzarella cheese contain more calcium?
Both edamame and mozzarella cheese are high in calcium. Mozzarella cheese has 810% more calcium than edamame - edamame has 63mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does edamame or mozzarella cheese contain more potassium?
Edamame is a rich source of potassium and it has 480% more potassium than mozzarella cheese - edamame has 436mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.