Egg White vs. Mozzarella Cheese
Nutrition comparison of Egg White and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and mozzarella cheese:
- Both mozzarella cheese and egg white are high in protein.
- Mozzarella cheese has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more pantothenic acid.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and egg white has 84% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to mozzarella cheese for carbs. Egg white has a macronutrient ratio of 91:6:3 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Mozzarella Cheese | |
|---|---|---|
| Protein | 91% | 27% |
| Carbohydrates | 6% | 3% |
| Fat | 3% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and egg white are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
sugar
Mozzarella cheese and egg white contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both mozzarella cheese and egg white are high in protein. Mozzarella cheese has 98% more protein than egg white - mozzarella cheese has 21.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and egg white has less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than egg white - mozzarella cheese has 197ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than egg white - mozzarella cheese has 18iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Mozzarella cheese and egg white contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Mozzarella cheese and egg white contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Mozzarella cheese has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more pantothenic acid. Both egg white and mozzarella cheese contain significant amounts of riboflavin, niacin and folate.
| Egg White | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.004 MG | 0.016 MG |
| Riboflavin | 0.439 MG | 0.27 MG |
| Niacin | 0.105 MG | 0.094 MG |
| Pantothenic acid | 0.19 MG | 0.071 MG |
| Vitamin B6 | 0.005 MG | 0.062 MG |
| Folate | 4 UG | 8 UG |
| Vitamin B12 | 0.09 UG | 0.73 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 81 times more calcium than egg white - mozzarella cheese has 575mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Mozzarella cheese and egg white contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 117% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Egg White g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 mozzarella cheese or egg white contain more calories in 100 grams?Mozzarella cheese is high in calories and egg white has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and egg white has 52 calories.
Is mozzarella cheese or egg white better for protein?
Both mozzarella cheese and egg white are high in protein. Mozzarella cheese has 100% more protein than egg white - mozzarella cheese has 21.6g of protein per 100 grams and egg white has 10.9g of protein.
Does mozzarella cheese or egg white contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 81 times more calcium than egg white - mozzarella cheese has 575mg of calcium in 100 grams and egg white has 7mg of calcium.