Mozzarella Cheese vs. Kale
Nutrition comparison of Mozzarella Cheese and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and kale:
- Both kale and mozzarella cheese are high in Vitamin A and calcium.
- Kale has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
- Kale has signficantly more iron than mozzarella cheese.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
- Mozzarella cheese is an excellent source of protein.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and kale has 89% less calories than mozzarella cheese - kale has 35 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is much lighter in carbs, much heavier in fat and similar to kale for protein. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Kale | |
|---|---|---|
| Protein | 27% | 28% |
| Carbohydrates | 3% | 41% |
| Fat | 70% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and mozzarella cheese are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - kale has 4.1g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Kale and mozzarella cheese contain similar amounts of sugar - kale has 0.99g 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 640% more protein than kale - kale has 2.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and kale has 99% less saturated fat than mozzarella cheese - kale has 0.18g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Kale has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than mozzarella cheese - kale has 93.4mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Both kale and mozzarella cheese are high in Vitamin A. Kale has 22% more Vitamin A than mozzarella cheese - kale has 241ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than kale - mozzarella cheese has 18iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and mozzarella cheese contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 154 times more Vitamin K than mozzarella cheese - kale has 389.6ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and kale contain significant amounts of riboflavin.
| Mozzarella Cheese | Kale | |
|---|---|---|
| Thiamin | 0.016 MG | 0.113 MG |
| Riboflavin | 0.27 MG | 0.347 MG |
| Niacin | 0.094 MG | 1.18 MG |
| Pantothenic acid | 0.071 MG | 0.37 MG |
| Vitamin B6 | 0.062 MG | 0.147 MG |
| Folate | 8 UG | 62 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both kale and mozzarella cheese are high in calcium. Mozzarella cheese has 126% more calcium than kale - kale has 254mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Kale has signficantly more iron than mozzarella cheese - kale has 1.6mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Kale is an excellent source of potassium and it has 364% more potassium than mozzarella cheese - kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 63 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and kale contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Kale | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.378 G |
| Total | 0.212 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both mozzarella cheese and kale contain significant amounts of linoleic acid.
| Mozzarella Cheese | Kale | |
|---|---|---|
| linoleic acid | 0.566 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.566 G | 0.294 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 Kale (Kale, raw) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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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% |
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| 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 kale or mozzarella cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and kale has 90% less calories than mozzarella cheese - kale has 35 calories in 100g and mozzarella cheese has 318 calories.
Does kale or mozzarella cheese have more carbohydrates?
By weight, both kale and mozzarella cheese are low in carbohydrates - kale has 4.4g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does kale or mozzarella cheese contain more calcium?
Both kale and mozzarella cheese are high in calcium. Mozzarella cheese has 130% more calcium than kale - kale has 254mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does kale or mozzarella cheese contain more potassium?
Kale is a rich source of potassium and it has 360% more potassium than mozzarella cheese - kale has 348mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.