Wheat Flour vs. Mozzarella Cheese
Nutrition comparison of Wheat Flour and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and mozzarella cheese:
- Both wheat flour and mozzarella cheese are high in calories and protein.
- Mozzarella cheese has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than mozzarella cheese.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
- Wheat flour has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and mozzarella cheese are high in calories. Wheat flour has 14% more calories than mozzarella cheese - wheat flour has 361 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Mozzarella Cheese | |
|---|---|---|
| Protein | 14% | 27% |
| Carbohydrates | 82% | 3% |
| Fat | 4% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and mozzarella cheese has 97% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than mozzarella cheese - wheat flour has 2.4g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Wheat flour and mozzarella cheese contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both wheat flour and mozzarella cheese are high in protein. Mozzarella cheese has 80% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and wheat flour has 98% less saturated fat than mozzarella cheese - wheat flour has 0.24g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Wheat flour has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - mozzarella cheese has 197ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than wheat flour - mozzarella cheese has 18iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and mozzarella cheese contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Wheat flour and mozzarella cheese contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more Vitamin B12. Both wheat flour and mozzarella cheese contain significant amounts of riboflavin and Vitamin B6.
| Wheat Flour | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.812 MG | 0.016 MG |
| Riboflavin | 0.512 MG | 0.27 MG |
| Niacin | 7.554 MG | 0.094 MG |
| Pantothenic acid | 0.438 MG | 0.071 MG |
| Vitamin B6 | 0.037 MG | 0.062 MG |
| Folate | 183 UG | 8 UG |
| Vitamin B12 | ~ | 0.73 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 37 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 21 times more iron than mozzarella cheese - wheat flour has 4.4mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Wheat flour and mozzarella cheese contain similar amounts of potassium - wheat flour has 100mg 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 has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than mozzarella cheese per 100 grams.
| Wheat Flour | Mozzarella Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 63 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.212 G |
| Total | 0.043 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and mozzarella cheese contain significant amounts of linoleic acid.
| Wheat Flour | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.685 G | 0.566 G |
| Total | 0.685 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 Wheat Flour or Mozzarella Cheese .
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Wheat Flour g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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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% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
|
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 % | |
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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% |
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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 % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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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 wheat flour or mozzarella cheese contain more calories in 100 grams?Both wheat flour and mozzarella cheese are high in calories. Wheat flour has 10% more calories than mozzarella cheese - wheat flour has 361 calories in 100g and mozzarella cheese has 318 calories.
Does wheat flour or mozzarella cheese have more carbohydrates?
By weight, wheat flour is high in carbohydrates and mozzarella cheese has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does wheat flour or mozzarella cheese contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 37 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does wheat flour or mozzarella cheese contain more iron?
Wheat flour is an abundant source of iron and it has 21 times more iron than mozzarella cheese - wheat flour has 4.4mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.