Goat Cheese vs. Mozzarella Cheese
Nutrition comparison of Goat Cheese and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and mozzarella cheese:
- Both mozzarella cheese and goat cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Goat cheese has more thiamin, riboflavin, niacin and pantothenic acid, however, mozzarella cheese contains more Vitamin B12.
- Goat cheese has signficantly more iron than mozzarella cheese.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and goat cheese are high in calories. Goat cheese has 14% more calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in fat and similar to mozzarella cheese for protein and carbs. Goat cheese has a macronutrient ratio of 24:0:76 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Mozzarella Cheese | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | ~ | 3% |
| Fat | 76% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and goat cheese are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Mozzarella cheese and goat cheese contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both mozzarella cheese and goat cheese are high in protein. Mozzarella cheese is very similar to goat cheese for protein - mozzarella cheese has 21.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both mozzarella cheese and goat cheese are high in saturated fat. Goat cheese has 33% more saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Mozzarella cheese and goat cheese contain similar amounts of cholesterol - mozzarella cheese has 89mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both mozzarella cheese and goat cheese are high in Vitamin A. Goat cheese has 107% more Vitamin A than mozzarella cheese - mozzarella cheese has 197ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Mozzarella cheese and goat cheese contain similar amounts of Vitamin D - mozzarella cheese has 18iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Mozzarella cheese and goat cheese contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Mozzarella cheese and goat cheese contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin, niacin and pantothenic acid, however, mozzarella cheese contains more Vitamin B12. Both goat cheese and mozzarella cheese contain significant amounts of Vitamin B6 and folate.
| Goat Cheese | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.072 MG | 0.016 MG |
| Riboflavin | 0.676 MG | 0.27 MG |
| Niacin | 1.148 MG | 0.094 MG |
| Pantothenic acid | 0.19 MG | 0.071 MG |
| Vitamin B6 | 0.06 MG | 0.062 MG |
| Folate | 2 UG | 8 UG |
| Vitamin B12 | 0.22 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and goat cheese are high in calcium. Mozzarella cheese has 93% more calcium than goat cheese - mozzarella cheese has 575mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Goat cheese has 111% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and goat cheese has 158mg 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, both goat cheese and mozzarella cheese contain significant amounts of beta-carotene.
| Goat Cheese | Mozzarella Cheese | |
|---|---|---|
| beta-carotene | 77 UG | 63 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both goat cheese and mozzarella cheese contain significant amounts of linoleic acid.
| Goat Cheese | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.709 G | 0.566 G |
| Total | 0.709 G | 0.566 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: Goat Cheese (Cheese, goat, semisoft type) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Goat Cheese g
()
|
Daily Values (%) |
Mozzarella Cheese 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 % |
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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 | |||
FAQ
Does mozzarella cheese or goat cheese contain more calories in 100 grams?Both mozzarella cheese and goat cheese are high in calories. Goat cheese has 10% more calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and goat cheese has 364 calories.
Does mozzarella cheese or goat cheese contain more calcium?
Both mozzarella cheese and goat cheese are high in calcium. Mozzarella cheese has 90% more calcium than goat cheese - mozzarella cheese has 575mg of calcium in 100 grams and goat cheese has 298mg of calcium.