Mozzarella Cheese vs. Sour Cream
Nutrition comparison of Mozzarella Cheese and Sour Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and sour cream:
- Both mozzarella cheese and sour cream are high in Vitamin A, calcium, calories and saturated fat.
- Mozzarella cheese is an excellent source of protein.
- Sour cream has more pantothenic acid, however, mozzarella cheese contains more Vitamin B12.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and sour cream are high in calories. Mozzarella cheese has 61% more calories than sour cream - mozzarella cheese has 318 calories per 100 grams and sour cream has 198 calories.
For macronutrient ratios, mozzarella cheese is much heavier in protein, lighter in carbs and lighter in fat compared to sour cream per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Sour Cream | |
|---|---|---|
| Protein | 27% | 5% |
| Carbohydrates | 3% | 9% |
| Fat | 70% | 86% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and sour cream are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
sugar
Mozzarella cheese and sour cream contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 785% more protein than sour cream - mozzarella cheese has 21.6g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Both mozzarella cheese and sour cream are high in saturated fat. Mozzarella cheese has 53% more saturated fat than sour cream - mozzarella cheese has 15.6g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and mozzarella cheese are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Sour cream has 34% less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and sour cream has 59mg of cholesterol.
Vitamins
Vitamin C
Sour cream has more Vitamin C than mozzarella cheese - sour cream has 0.9mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Both mozzarella cheese and sour cream are high in Vitamin A. Mozzarella cheese has 59% more Vitamin A than sour cream - mozzarella cheese has 197ug of Vitamin A per 100 grams and sour cream has 124ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than sour cream - mozzarella cheese has 18iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Mozzarella cheese and sour cream contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Mozzarella cheese and sour cream contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Sour cream has more pantothenic acid, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and sour cream contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Mozzarella Cheese | Sour Cream | |
|---|---|---|
| Thiamin | 0.016 MG | 0.02 MG |
| Riboflavin | 0.27 MG | 0.168 MG |
| Niacin | 0.094 MG | 0.093 MG |
| Pantothenic acid | 0.071 MG | 0.472 MG |
| Vitamin B6 | 0.062 MG | 0.041 MG |
| Folate | 8 UG | 6 UG |
| Vitamin B12 | 0.73 UG | 0.21 UG |
Minerals
calcium
Both mozzarella cheese and sour cream are high in calcium. Mozzarella cheese has 469% more calcium than sour cream - mozzarella cheese has 575mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Mozzarella cheese and sour cream contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Sour cream has 67% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and sour cream has 125mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Mozzarella Cheese | Sour Cream | |
|---|---|---|
| beta-carotene | 63 UG | 25 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than sour cream per 100 grams, however, sour cream contains more dpa than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.074 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.006 G |
| DPA | ~ | 0.011 G |
| Total | 0.212 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, both mozzarella cheese and sour cream contain significant amounts of linoleic acid.
| Mozzarella Cheese | Sour Cream | |
|---|---|---|
| linoleic acid | 0.566 G | 0.648 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.566 G | 0.666 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 Sour Cream (Cream, sour, cultured) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Sour Cream 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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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% |
|
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% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 sour cream contain more calories in 100 grams?Both mozzarella cheese and sour cream are high in calories. Mozzarella cheese has 60% more calories than sour cream - mozzarella cheese has 318 calories in 100g and sour cream has 198 calories.
Does mozzarella cheese or sour cream contain more calcium?
Both mozzarella cheese and sour cream are high in calcium. Mozzarella cheese has 470% more calcium than sour cream - mozzarella cheese has 575mg of calcium in 100 grams and sour cream has 101mg of calcium.