Mozzarella Cheese vs. Tomato
Nutrition comparison of Mozzarella Cheese and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and tomato:
- Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
- Tomato has more thiamin and niacin, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and tomato has 94% less calories than mozzarella cheese - tomato has 18 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 tomato per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Tomato | |
|---|---|---|
| Protein | 27% | 17% |
| Carbohydrates | 3% | 75% |
| Fat | 70% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and mozzarella cheese are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Tomato has more dietary fiber than mozzarella cheese - tomato has 1.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Tomato and mozzarella cheese contain similar amounts of sugar - tomato has 2.6g 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 tomato - tomato has 0.88g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and tomato has 100% less saturated fat than mozzarella cheese - tomato has 0.03g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Tomato has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than mozzarella cheese - tomato has 13.7mg 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 369% more Vitamin A than tomato - tomato has 42ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than tomato - mozzarella cheese has 18iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and mozzarella cheese contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Tomato and mozzarella cheese contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Tomato has more thiamin and niacin, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and tomato contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Mozzarella Cheese | Tomato | |
|---|---|---|
| Thiamin | 0.016 MG | 0.037 MG |
| Riboflavin | 0.27 MG | 0.019 MG |
| Niacin | 0.094 MG | 0.594 MG |
| Pantothenic acid | 0.071 MG | 0.089 MG |
| Vitamin B6 | 0.062 MG | 0.08 MG |
| Folate | 8 UG | 15 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 56 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Tomato and mozzarella cheese contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Tomato is a great source of potassium and it has 216% more potassium than mozzarella cheese - tomato has 237mg 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 | Tomato | |
|---|---|---|
| beta-carotene | 63 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Mozzarella Cheese | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.003 G |
| Total | 0.212 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than tomato per 100 grams.
| Mozzarella Cheese | Tomato | |
|---|---|---|
| linoleic acid | 0.566 G | 0.08 G |
| Total | 0.566 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Tomato 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 tomato or mozzarella cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and tomato has 90% less calories than mozzarella cheese - tomato has 18 calories in 100g and mozzarella cheese has 318 calories.
Does tomato or mozzarella cheese have more carbohydrates?
By weight, both tomato and mozzarella cheese are low in carbohydrates - tomato has 3.9g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does tomato or mozzarella cheese contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 56 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.