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.
Detailed nutritional comparison of mozzarella cheese and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Mozzarella Cheese src
Image of White Beans src

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 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 White Beans .

Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and White Beans (Beans, white, mature seeds, canned) .

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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.