Mozzarella Cheese vs. White Beans
Nutrition comparison of Mozzarella Cheese and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and white beans:
- Both mozzarella cheese and white beans are high in calcium and calories.
- Mozzarella cheese has 7.5 times less carbohydrates than white bean.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
- White bean has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and white beans are high in calories. Mozzarella cheese has 179% more calories than white bean - mozzarella cheese has 318 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, mozzarella cheese is much lighter in carbs, much heavier in fat and similar to white beans for protein. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | White Beans | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 3% | 73% |
| Fat | 70% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 7.5 times less carbohydrates than white bean - mozzarella cheese has 2.5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - white bean has 4.8g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and white beans contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 198% more protein than white bean - mozzarella cheese has 21.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and white bean has 100% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than white bean - mozzarella cheese has 197ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than white bean - mozzarella cheese has 18iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Mozzarella cheese and white beans contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Mozzarella cheese and white beans contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and white beans contain significant amounts of niacin and Vitamin B6.
| Mozzarella Cheese | White Beans | |
|---|---|---|
| Thiamin | 0.016 MG | 0.096 MG |
| Riboflavin | 0.27 MG | 0.037 MG |
| Niacin | 0.094 MG | 0.113 MG |
| Pantothenic acid | 0.071 MG | 0.185 MG |
| Vitamin B6 | 0.062 MG | 0.075 MG |
| Folate | 8 UG | 65 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both mozzarella cheese and white beans are high in calcium. Mozzarella cheese has 688% more calcium than white bean - mozzarella cheese has 575mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 13 times more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 505% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Mozzarella Cheese | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.056 G |
| Total | 0.212 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than white bean per 100 grams.
| Mozzarella Cheese | White Beans | |
|---|---|---|
| linoleic acid | 0.566 G | 0.067 G |
| Total | 0.566 G | 0.067 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and White Beans (Beans, white, mature seeds, canned) .
Mozzarella Cheese g
()
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Daily Values (%) |
White Beans g
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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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 % | |
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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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| 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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UG % | |
| MG % |
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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 white beans contain more calories in 100 grams?Both mozzarella cheese and white beans are high in calories. Mozzarella cheese has 180% more calories than white bean - mozzarella cheese has 318 calories in 100g and white bean has 114 calories.
Does mozzarella cheese or white beans have more carbohydrates?
By weight, mozzarella cheese has 7.5 times fewer carbohydrates than white bean - mozzarella cheese has 2.5g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does mozzarella cheese or white beans contain more calcium?
Both mozzarella cheese and white beans are high in calcium. Mozzarella cheese has 690% more calcium than white bean - mozzarella cheese has 575mg of calcium in 100 grams and white bean has 73mg of calcium.
Does mozzarella cheese or white beans contain more potassium?
White bean is a rich source of potassium and it has 510% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and white bean has 454mg of potassium.