White Rice vs. Mozzarella Cheese
Nutrition comparison of Cooked White Rice and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and mozzarella cheese:
- Both white rice and mozzarella cheese are high in calories.
- Mozzarella cheese has signficantly less carbohydrates than white rice.
- Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and mozzarella cheese are high in calories. Mozzarella cheese has 145% more calories than white rice - white rice has 130 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. White rice has a macronutrient ratio of 8:91:2 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Mozzarella Cheese | |
|---|---|---|
| Protein | 8% | 27% |
| Carbohydrates | 91% | 3% |
| Fat | 2% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
White rice has more dietary fiber than mozzarella cheese - white rice has 0.3g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
White rice has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 808% more protein than white rice - white rice has 2.4g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and white rice has 100% less saturated fat than mozzarella cheese - white rice has 0.06g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
White rice has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than white rice - mozzarella cheese has 197ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than white rice - mozzarella cheese has 18iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Mozzarella cheese and white rice contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Mozzarella cheese and white rice contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both white rice and mozzarella cheese contain significant amounts of Vitamin B6.
| White Rice | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.167 MG | 0.016 MG |
| Riboflavin | 0.016 MG | 0.27 MG |
| Niacin | 1.835 MG | 0.094 MG |
| Pantothenic acid | 0.411 MG | 0.071 MG |
| Vitamin B6 | 0.05 MG | 0.062 MG |
| Folate | 58 UG | 8 UG |
| Vitamin B12 | ~ | 0.73 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 190 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
White rice has 645% more iron than mozzarella cheese - white rice has 1.5mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Mozzarella cheese has 159% more potassium than white rice - white rice has 29mg of potassium per 100 grams and mozzarella cheese has 75mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.212 G |
| Total | 0.01 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than white rice per 100 grams.
| White Rice | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.046 G | 0.566 G |
| Total | 0.046 G | 0.566 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Cooked White Rice g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 white rice or mozzarella cheese contain more calories in 100 grams?Both white rice and mozzarella cheese are high in calories. Mozzarella cheese has 150% more calories than white rice - white rice has 130 calories in 100g and mozzarella cheese has 318 calories.
Does white rice or mozzarella cheese have more carbohydrates?
By weight, mozzarella cheese has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does white rice or mozzarella cheese contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 190 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.