Soy Milk vs. Mozzarella Cheese
Nutrition comparison of Soy Milk and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and mozzarella cheese:
- Both mozzarella cheese and soy milk are high in calcium.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
- Soy milk has more thiamin and niacin, however, mozzarella cheese contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) 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 soy milk has 86% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in carbs, much lighter in fat and similar to mozzarella cheese for protein. Soy milk has a macronutrient ratio of 24:46:31 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Mozzarella Cheese | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | 46% | 3% |
| Fat | 31% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and soy milk are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than mozzarella cheese - soy milk has 0.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and soy milk contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 731% more protein than soy milk - mozzarella cheese has 21.6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and soy milk has 99% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Soy milk has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 258% more Vitamin A than soy milk - mozzarella cheese has 197ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than soy milk - mozzarella cheese has 18iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Mozzarella cheese and soy milk contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Mozzarella cheese and soy milk contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more thiamin and niacin, however, mozzarella cheese contains more pantothenic acid and Vitamin B6. Both soy milk and mozzarella cheese contain significant amounts of riboflavin, folate and Vitamin B12.
| Soy Milk | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.029 MG | 0.016 MG |
| Riboflavin | 0.184 MG | 0.27 MG |
| Niacin | 0.425 MG | 0.094 MG |
| Pantothenic acid | ~ | 0.071 MG |
| Vitamin B6 | 0.031 MG | 0.062 MG |
| Folate | 9 UG | 8 UG |
| Vitamin B12 | 0.85 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and soy milk are high in calcium. Mozzarella cheese has 367% more calcium than soy milk - mozzarella cheese has 575mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Mozzarella cheese and soy milk contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy milk has 63% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.212 G |
| Total | 0.075 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and mozzarella cheese contain significant amounts of linoleic acid.
| Soy Milk | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.584 G | 0.566 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Soy Milk 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 % |
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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 % |
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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 soy milk contain more calories in 100 grams?Mozzarella cheese is high in calories and soy milk has 90% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and soy milk has 43 calories.
Does mozzarella cheese or soy milk have more carbohydrates?
By weight, both mozzarella cheese and soy milk are low in carbohydrates - mozzarella cheese has 2.5g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does mozzarella cheese or soy milk contain more calcium?
Both mozzarella cheese and soy milk are high in calcium. Mozzarella cheese has 370% more calcium than soy milk - mozzarella cheese has 575mg of calcium in 100 grams and soy milk has 123mg of calcium.