Mozzarella Cheese vs. Yogurt
Nutrition comparison of Mozzarella Cheese and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and yogurt:
- Both mozzarella cheese and yogurt are high in calcium.
- Mozzarella cheese is an excellent source of Vitamin A and protein.
- Yogurt has 5.8 times less cholesterol than mozzarella cheese.
- Yogurt has more thiamin and pantothenic acid, however, mozzarella cheese contains more Vitamin B6.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and yogurt has 81% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Yogurt | |
|---|---|---|
| Protein | 27% | 22% |
| Carbohydrates | 3% | 30% |
| Fat | 70% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and yogurt are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
sugar
Mozzarella cheese and yogurt contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 522% more protein than yogurt - mozzarella cheese has 21.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and yogurt has 87% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Yogurt has 5.8 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and mozzarella cheese contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 630% more Vitamin A than yogurt - mozzarella cheese has 197ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Mozzarella cheese has 800% more Vitamin D than yogurt - mozzarella cheese has 18iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Mozzarella cheese and yogurt contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Mozzarella cheese and yogurt contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin and pantothenic acid, however, mozzarella cheese contains more Vitamin B6. Both mozzarella cheese and yogurt contain significant amounts of riboflavin, niacin, folate and Vitamin B12.
| Mozzarella Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.016 MG | 0.029 MG |
| Riboflavin | 0.27 MG | 0.142 MG |
| Niacin | 0.094 MG | 0.075 MG |
| Pantothenic acid | 0.071 MG | 0.389 MG |
| Vitamin B6 | 0.062 MG | 0.032 MG |
| Folate | 8 UG | 7 UG |
| Vitamin B12 | 0.73 UG | 0.37 UG |
Minerals
calcium
Both mozzarella cheese and yogurt are high in calcium. Mozzarella cheese has 375% more calcium than yogurt - mozzarella cheese has 575mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Mozzarella cheese and yogurt contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 107% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and yogurt has 155mg 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 yogurt per 100 grams.
| Mozzarella Cheese | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.027 G |
| Total | 0.212 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than yogurt per 100 grams.
| Mozzarella Cheese | Yogurt | |
|---|---|---|
| linoleic acid | 0.566 G | 0.065 G |
| Total | 0.566 G | 0.065 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 Yogurt .
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Yogurt (Yogurt, plain, whole milk) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Yogurt 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 % |
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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% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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 % |
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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 yogurt contain more calories in 100 grams?Mozzarella cheese is high in calories and yogurt has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and yogurt has 61 calories.
Does mozzarella cheese or yogurt contain more calcium?
Both mozzarella cheese and yogurt are high in calcium. Mozzarella cheese has 380% more calcium than yogurt - mozzarella cheese has 575mg of calcium in 100 grams and yogurt has 121mg of calcium.