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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
Broccoli has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 |
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 % |
|
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 | |||