Oats vs. Mozzarella Cheese
Nutrition comparison of Oats and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and mozzarella cheese:
- Both oats and mozzarella cheese are high in calcium, calories and protein.
- Mozzarella cheese is an excellent source of Vitamin A.
- Oat has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and mozzarella cheese are high in calories. Oat has 22% more calories than mozzarella cheese - oat has 389 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Mozzarella Cheese | |
|---|---|---|
| Protein | 17% | 27% |
| Carbohydrates | 67% | 3% |
| Fat | 16% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and mozzarella cheese has 96% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - oat has 10.6g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Oat has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and mozzarella cheese are high in protein. Mozzarella cheese has 28% more protein than oat - oat has 16.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and oat has 92% less saturated fat than mozzarella cheese - oat has 1.2g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Oat has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than oat - mozzarella cheese has 197ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than oat - mozzarella cheese has 18iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Mozzarella cheese and oats contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Mozzarella cheese and oats contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12. Both oats and mozzarella cheese contain significant amounts of riboflavin and Vitamin B6.
| Oats | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.016 MG |
| Riboflavin | 0.139 MG | 0.27 MG |
| Niacin | 0.961 MG | 0.094 MG |
| Pantothenic acid | 1.349 MG | 0.071 MG |
| Vitamin B6 | 0.119 MG | 0.062 MG |
| Folate | 56 UG | 8 UG |
| Vitamin B12 | ~ | 0.73 UG |
Minerals
calcium
Both oats and mozzarella cheese are high in calcium. Mozzarella cheese has 965% more calcium than oat - oat has 54mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Oat is an excellent source of iron and it has 22 times more iron than mozzarella cheese - oat has 4.7mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Oat is an excellent source of potassium and it has 472% more potassium than mozzarella cheese - oat has 429mg of potassium per 100 grams and mozzarella cheese has 75mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and mozzarella cheese contain significant amounts of alpha linoleic acid (ALA).
| Oats | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.212 G |
| Total | 0.111 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than mozzarella cheese per 100 grams.
| Oats | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.566 G |
| Total | 2.424 G | 0.566 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 Oats or Mozzarella Cheese .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Oats g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 oats or mozzarella cheese contain more calories in 100 grams?Both oats and mozzarella cheese are high in calories. Oat has 20% more calories than mozzarella cheese - oat has 389 calories in 100g and mozzarella cheese has 318 calories.
Does oats or mozzarella cheese have more carbohydrates?
By weight, oat is high in carbohydrates and mozzarella cheese has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does oats or mozzarella cheese contain more calcium?
Both oats and mozzarella cheese are high in calcium. Mozzarella cheese has 970% more calcium than oat - oat has 54mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does oats or mozzarella cheese contain more iron?
Oat is an abundant source of iron and it has 22 times more iron than mozzarella cheese - oat has 4.7mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.
Does oats or mozzarella cheese contain more potassium?
Oat is a rich source of potassium and it has 470% more potassium than mozzarella cheese - oat has 429mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.