Mozzarella Cheese vs. Broccoli
Nutrition comparison of Mozzarella Cheese and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and broccoli:
- Both broccoli and mozzarella cheese are high in calcium.
- Broccoli has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and broccoli has 89% less calories than mozzarella cheese - broccoli has 34 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 broccoli for protein. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Broccoli | |
|---|---|---|
| Protein | 27% | 28% |
| Carbohydrates | 3% | 65% |
| Fat | 70% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and mozzarella cheese contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than mozzarella cheese - broccoli has 2.6g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Broccoli and mozzarella cheese contain similar amounts of sugar - broccoli has 1.7g 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 666% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and broccoli has 99% less saturated fat than mozzarella cheese - broccoli has 0.11g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Broccoli has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than mozzarella cheese - broccoli has 89.2mg 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 535% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than broccoli - mozzarella cheese has 18iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and mozzarella cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 39 times more Vitamin K than mozzarella cheese - broccoli has 101.6ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
| Mozzarella Cheese | Broccoli | |
|---|---|---|
| Thiamin | 0.016 MG | 0.071 MG |
| Riboflavin | 0.27 MG | 0.117 MG |
| Niacin | 0.094 MG | 0.639 MG |
| Pantothenic acid | 0.071 MG | 0.573 MG |
| Vitamin B6 | 0.062 MG | 0.175 MG |
| Folate | 8 UG | 63 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both broccoli and mozzarella cheese are high in calcium. Mozzarella cheese has 11 times more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Broccoli has 265% more iron than mozzarella cheese - broccoli has 0.73mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 321% more potassium than mozzarella cheese - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 63 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Mozzarella Cheese | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.0215 G |
| Total | 0.212 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than broccoli per 100 grams.
| Mozzarella Cheese | Broccoli | |
|---|---|---|
| linoleic acid | 0.566 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.566 G | 0.055 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 Broccoli (Broccoli, raw) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 broccoli or mozzarella cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and broccoli has 90% less calories than mozzarella cheese - broccoli has 34 calories in 100g and mozzarella cheese has 318 calories.
Does broccoli or mozzarella cheese have more carbohydrates?
By weight, broccoli and mozzarella cheese contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does broccoli or mozzarella cheese contain more calcium?
Both broccoli and mozzarella cheese are high in calcium. Mozzarella cheese has 11 times more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does broccoli or mozzarella cheese contain more potassium?
Broccoli is a rich source of potassium and it has 320% more potassium than mozzarella cheese - broccoli has 316mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.