Mozzarella Cheese vs. Spinach
Nutrition comparison of Mozzarella Cheese and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and spinach:
- Both spinach and mozzarella cheese are high in Vitamin A and calcium.
- Mozzarella cheese is an excellent source of protein.
- Spinach has more thiamin, niacin, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and spinach has 93% less calories than mozzarella cheese - spinach has 23 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Spinach | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 3% | 49% |
| Fat | 70% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and mozzarella cheese are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than mozzarella cheese - spinach has 2.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Spinach and mozzarella cheese contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 655% more protein than spinach - spinach has 2.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and spinach has 100% less saturated fat than mozzarella cheese - spinach has 0.06g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Spinach has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than mozzarella cheese - spinach has 28.1mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Both spinach and mozzarella cheese are high in Vitamin A. Spinach has 138% more Vitamin A than mozzarella cheese - spinach has 469ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than spinach - mozzarella cheese has 18iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 867% more Vitamin E than mozzarella cheese - spinach has 2mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 192 times more Vitamin K than mozzarella cheese - spinach has 482.9ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, niacin, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and spinach contain significant amounts of riboflavin and pantothenic acid.
| Mozzarella Cheese | Spinach | |
|---|---|---|
| Thiamin | 0.016 MG | 0.078 MG |
| Riboflavin | 0.27 MG | 0.189 MG |
| Niacin | 0.094 MG | 0.724 MG |
| Pantothenic acid | 0.071 MG | 0.065 MG |
| Vitamin B6 | 0.062 MG | 0.195 MG |
| Folate | 8 UG | 194 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both spinach and mozzarella cheese are high in calcium. Mozzarella cheese has 481% more calcium than spinach - spinach has 99mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Spinach is a great source of iron and it has 12 times more iron than mozzarella cheese - spinach has 2.7mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Spinach is an excellent source of potassium and it has 644% more potassium than mozzarella cheese - spinach has 558mg of potassium per 100 grams and mozzarella cheese has 75mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 63 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and spinach contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.138 G |
| Total | 0.212 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than spinach per 100 grams.
| Mozzarella Cheese | Spinach | |
|---|---|---|
| linoleic acid | 0.566 G | 0.026 G |
| Total | 0.566 G | 0.026 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 Spinach .
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Spinach (Spinach, raw) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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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% |
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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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| MG % |
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5% | manganese | 5% |
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MG % | |
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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 spinach or mozzarella cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and spinach has 90% less calories than mozzarella cheese - spinach has 23 calories in 100g and mozzarella cheese has 318 calories.
Is spinach or mozzarella cheese better for protein?
Mozzarella cheese is a fantastic source of protein and it has 660% more protein than spinach - spinach has 2.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Does spinach or mozzarella cheese have more carbohydrates?
By weight, both spinach and mozzarella cheese are low in carbohydrates - spinach has 3.6g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does spinach or mozzarella cheese contain more calcium?
Both spinach and mozzarella cheese are high in calcium. Mozzarella cheese has 480% more calcium than spinach - spinach has 99mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does spinach or mozzarella cheese contain more potassium?
Spinach is a rich source of potassium and it has 640% more potassium than mozzarella cheese - spinach has 558mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.