Mozzarella Cheese vs. Whole Milk
Nutrition comparison of Mozzarella Cheese and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and whole milk:
- Both mozzarella cheese and whole milk are high in calcium.
- Mozzarella cheese has 4 times less sugar than whole milk.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
- Whole milk has 7.9 times less cholesterol than mozzarella cheese.
- Whole milk has more thiamin and pantothenic acid.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and whole milk has 81% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to whole milk per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Whole Milk | |
|---|---|---|
| Protein | 27% | 21% |
| Carbohydrates | 3% | 32% |
| Fat | 70% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and whole milk are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
sugar
Mozzarella cheese has 4 times less sugar than whole milk - mozzarella cheese has 1g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 586% more protein than whole milk - mozzarella cheese has 21.6g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and whole milk has 88% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Whole milk has 7.9 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 328% more Vitamin A than whole milk - mozzarella cheese has 197ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has 183% more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and whole milk has 51iu of Vitamin D.
Vitamin E
Mozzarella cheese and whole milk contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Mozzarella cheese and whole milk contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more thiamin and pantothenic acid. Both mozzarella cheese and whole milk contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Mozzarella Cheese | Whole Milk | |
|---|---|---|
| Thiamin | 0.016 MG | 0.046 MG |
| Riboflavin | 0.27 MG | 0.169 MG |
| Niacin | 0.094 MG | 0.089 MG |
| Pantothenic acid | 0.071 MG | 0.373 MG |
| Vitamin B6 | 0.062 MG | 0.036 MG |
| Folate | 8 UG | 5 UG |
| Vitamin B12 | 0.73 UG | 0.45 UG |
Minerals
calcium
Both mozzarella cheese and whole milk are high in calcium. Mozzarella cheese has 409% more calcium than whole milk - mozzarella cheese has 575mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Mozzarella cheese and whole milk contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Whole milk has 76% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and whole milk has 132mg 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 whole milk per 100 grams.
| Mozzarella Cheese | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.075 G |
| Total | 0.212 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than whole milk per 100 grams.
| Mozzarella Cheese | Whole Milk | |
|---|---|---|
| linoleic acid | 0.566 G | 0.12 G |
| Total | 0.566 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Whole Milk 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% |
|
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% |
|
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% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
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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| 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 whole milk contain more calories in 100 grams?Mozzarella cheese is high in calories and whole milk has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and whole milk has 61 calories.
Does mozzarella cheese or whole milk have more carbohydrates?
By weight, both mozzarella cheese and whole milk are low in carbohydrates - mozzarella cheese has 2.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does mozzarella cheese or whole milk contain more calcium?
Both mozzarella cheese and whole milk are high in calcium. Mozzarella cheese has 410% more calcium than whole milk - mozzarella cheese has 575mg of calcium in 100 grams and whole milk has 113mg of calcium.