Whole Wheat Bread vs. Mozzarella Cheese
Nutrition comparison of Whole Wheat Bread and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and mozzarella cheese:
- Both whole wheat bread and mozzarella cheese are high in calcium, calories and protein.
- Mozzarella cheese has 5.3 times less sugar than whole wheat bread.
- Mozzarella cheese has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than mozzarella cheese.
- Mozzarella cheese is an excellent source of Vitamin A.
- Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and mozzarella cheese are high in calories. Mozzarella cheese has 20% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Mozzarella Cheese | |
|---|---|---|
| Protein | 20% | 27% |
| Carbohydrates | 66% | 3% |
| Fat | 14% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and mozzarella cheese has 94% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - whole wheat bread has 7.4g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese has 5.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both whole wheat bread and mozzarella cheese are high in protein. Mozzarella cheese has 62% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and whole wheat bread has 94% less saturated fat than mozzarella cheese - whole wheat bread has 0.87g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and mozzarella cheese contain similar amounts of Vitamin C - whole wheat bread has 0.1mg 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 more Vitamin A than whole wheat bread - mozzarella cheese has 197ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than whole wheat bread - mozzarella cheese has 18iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and mozzarella cheese contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Whole wheat bread and mozzarella cheese contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
| Whole Wheat Bread | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.279 MG | 0.016 MG |
| Riboflavin | 0.131 MG | 0.27 MG |
| Niacin | 4.042 MG | 0.094 MG |
| Pantothenic acid | 0.336 MG | 0.071 MG |
| Vitamin B6 | 0.263 MG | 0.062 MG |
| Folate | 75 UG | 8 UG |
| Vitamin B12 | ~ | 0.73 UG |
Minerals
calcium
Both whole wheat bread and mozzarella cheese are high in calcium. Mozzarella cheese has 458% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 11 times more iron than mozzarella cheese - whole wheat bread has 2.5mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 207% more potassium than mozzarella cheese - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than mozzarella cheese per 100 grams.
| Whole Wheat Bread | Mozzarella Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 63 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and mozzarella cheese contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.212 G |
| Total | 0.205 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than mozzarella cheese per 100 grams.
| Whole Wheat Bread | Mozzarella Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.566 G |
| Total | 1.669 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 Whole Wheat Bread or Mozzarella Cheese .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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% |
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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% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| 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% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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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% |
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5% | selenium | 5% |
|
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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 whole wheat bread or mozzarella cheese contain more calories in 100 grams?Both whole wheat bread and mozzarella cheese are high in calories. Mozzarella cheese has 20% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and mozzarella cheese has 318 calories.
Does whole wheat bread or mozzarella cheese have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and mozzarella cheese has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does whole wheat bread or mozzarella cheese contain more calcium?
Both whole wheat bread and mozzarella cheese are high in calcium. Mozzarella cheese has 460% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.