Mozzarella Cheese vs. Squash

Nutrition comparison of Mozzarella Cheese and Cooked Squash

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mozzarella cheese versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mozzarella cheese and squash:

  • Both squash and mozzarella cheese are high in Vitamin A and calcium.
  • Mozzarella cheese has 3.2 times less carbohydrates than squash.
  • Mozzarella cheese is an excellent source of protein.
  • Squash has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
  • Squash is a great source of Vitamin C and potassium.
  • Squash is an excellent source of dietary fiber.
Detailed nutritional comparison of mozzarella cheese and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Mozzarella Cheese src
Image of Squash src

Calories and Carbs

calories

Mozzarella cheese is high in calories and squash has 87% less calories than mozzarella cheese - squash has 40 calories per 100 grams and mozzarella cheese has 318 calories.

For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mozzarella Cheese Squash
Protein 27% 8%
Carbohydrates 3% 90%
Fat 70% 2%
Alcohol ~ ~

carbohydrates

Mozzarella cheese has 3.2 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - squash has 3.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.

sugar

Squash and mozzarella cheese contain similar amounts of sugar - squash has 2g 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 23 times more protein than squash - squash has 0.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and squash has 100% less saturated fat than mozzarella cheese - squash has 0.02g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.

cholesterol

Squash has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and squash does not contain significant amounts.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has more Vitamin C than mozzarella cheese - squash has 15.1mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.

Vitamin A

Both squash and mozzarella cheese are high in Vitamin A. Squash has 183% more Vitamin A than mozzarella cheese - squash has 558ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.

Vitamin D

Mozzarella cheese has more Vitamin D than squash - mozzarella cheese has 18iu of Vitamin D per 100 grams and squash does not contain significant amounts.

Vitamin E

Squash and mozzarella cheese contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.

Vitamin K

Squash and mozzarella cheese contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.

The B Vitamins

Squash has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and squash contain significant amounts of Vitamin B6.

Mozzarella Cheese Squash
Thiamin 0.016 MG 0.072 MG
Riboflavin 0.27 MG 0.017 MG
Niacin 0.094 MG 0.969 MG
Pantothenic acid 0.071 MG 0.359 MG
Vitamin B6 0.062 MG 0.124 MG
Folate 8 UG 19 UG
Vitamin B12 0.73 UG ~

Minerals

calcium

Both squash and mozzarella cheese are high in calcium. Mozzarella cheese has 13 times more calcium than squash - squash has 41mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.

iron

Squash and mozzarella cheese contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.

potassium

Squash is a great source of potassium and it has 279% more potassium than mozzarella cheese - squash has 284mg 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 Squash
beta-carotene 63 UG 4570 UG
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than squash per 100 grams.

Mozzarella Cheese Squash
alpha linoleic acid 0.212 G 0.024 G
Total 0.212 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than squash per 100 grams.

Mozzarella Cheese Squash
linoleic acid 0.566 G 0.014 G
Total 0.566 G 0.014 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 Squash .

Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or mozzarella cheese contain more calories in 100 grams?
Mozzarella cheese is high in calories and squash has 90% less calories than mozzarella cheese - squash has 40 calories in 100g and mozzarella cheese has 318 calories.

Does squash or mozzarella cheese have more carbohydrates?
By weight, mozzarella cheese has 3.2 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.

Does squash or mozzarella cheese contain more calcium?
Both squash and mozzarella cheese are high in calcium. Mozzarella cheese has 13 times more calcium than squash - squash has 41mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.