Mozzarella Cheese vs. Salmon
Nutrition comparison of Mozzarella Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and salmon:
- Both mozzarella cheese and salmon are high in calories and protein.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mozzarella cheese contains more riboflavin.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and salmon are high in calories. Mozzarella cheese has 150% more calories than salmon - mozzarella cheese has 318 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, mozzarella cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Salmon | |
|---|---|---|
| Protein | 27% | 67% |
| Carbohydrates | 3% | ~ |
| Fat | 70% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and salmon are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both mozzarella cheese and salmon are high in protein. Mozzarella cheese has a little more protein (5%) than salmon by weight - mozzarella cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and salmon has 95% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and mozzarella cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Salmon has 48% less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 463% more Vitamin A than salmon - mozzarella cheese has 197ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 23 times more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Mozzarella cheese and salmon contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Mozzarella cheese and salmon contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mozzarella cheese contains more riboflavin. Both mozzarella cheese and salmon contain significant amounts of folate.
| Mozzarella Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.016 MG | 0.08 MG |
| Riboflavin | 0.27 MG | 0.105 MG |
| Niacin | 0.094 MG | 7.995 MG |
| Pantothenic acid | 0.071 MG | 1.03 MG |
| Vitamin B6 | 0.062 MG | 0.611 MG |
| Folate | 8 UG | 4 UG |
| Vitamin B12 | 0.73 UG | 4.15 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 81 times more calcium than salmon - mozzarella cheese has 575mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Mozzarella cheese and salmon contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 388% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.212 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than salmon per 100 grams.
| Mozzarella Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.566 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.566 G | 0.085 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mozzarella Cheese or Salmon .
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Salmon (Fish, salmon, pink, raw) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Salmon 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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
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% |
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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% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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 % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or salmon contain more calories in 100 grams?Both mozzarella cheese and salmon are high in calories. Mozzarella cheese has 150% more calories than salmon - mozzarella cheese has 318 calories in 100g and salmon has 127 calories.
Is mozzarella cheese or salmon better for protein?
Both mozzarella cheese and salmon are high in protein. Mozzarella cheese has a little more protein ( 10%) than salmon by weight - mozzarella cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.
Does mozzarella cheese or salmon contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 81 times more calcium than salmon - mozzarella cheese has 575mg of calcium in 100 grams and salmon has 7mg of calcium.
Does mozzarella cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 390% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and salmon has 366mg of potassium.