How many calories are in one cup of mozzarella cheese?

Mozzarella cheese has 363 calories per cup or 318 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of mozzarella cheese?

An excellent source of protein, a single cup of Mozzarella Cheese contains 49% of recommended daily values or 24.6 grams of protein. However, the protein in mozzarella cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in mozzarella cheese?

Mozzarella cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium and Vitamin B12. It also contains significant amounts of riboflavin.

Does mozzarella cheese contain omega 3 fatty acids?

Mozzarella cheese is a source of healthy omega-3 fatty acids, containing a total of 0.24 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does mozzarella cheese contain antioxidants?

Mozzarella cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to mozzarella cheese in cooking?

Cheese are similar to, or commonly paired with mozzarella cheese in cooking and recipes.

Food with Nutrition Similar to Mozzarella Cheese

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Summary
Similar dairy
Similar vegan
Similar meats
Similar seafood
Other Similar Foods

Mozzarella Cheese source

Similar to Mozzarella Cheese

A common and nutrient dense dairy product, mozzarella cheese is an excellent source of protein, Vitamin A and calcium. One cup of mozzarella cheese contains about 363 calories.

Many foods are similar nutritionally to mozzarella cheese, including greek yogurt, cottage cheese, fried tofu and goat cheese.

The closest vegan nutritional substitutes to mozzarella cheese include fried tofu, tofu and edamame.

Unsurprisingly, the nutritional profiles of parmesan cheese and cheddar cheese are almost identical to mozzarella cheese.

We compared the key nutrients in mozzarella cheese (protein, Vitamin A and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Parmesan Cheese, Cheddar Cheese, Greek Yogurt, Cottage Cheese, Goat Cheese

vegan: Fried Tofu, Tofu, English Muffin, Edamame

meats: Pork, Sausage, Ham, Turkey, Chicken

seafood: Canned Tuna, Shrimp

other: Big Mac, Protein Powder, Filet O Fish

The details of the top 20 foods most nutritionally similar to mozzarella cheese are below.

dairy and eggs

Several dairy or egg products offer similar nutrients to mozzarella cheese including parmesan cheese, cheddar cheese, greek yogurt, cottage cheese and goat cheese.

Parmesan Cheese

Similarity: > 99%

Parmesan cheese is high in many of the same nutrients as mozzarella cheese, including protein, saturated fat, Vitamin A and calcium. Also, parmesan cheese contains more iron and Vitamin B12 than mozzarella cheese.

For 100 grams of mozzarella cheese and parmesan cheese:

Mozzarella Cheese (3.5 ounces)		Parmesan Cheese (3.5 ounces)
22	protein (G)	36
197	Vitamin A (UG)	207
575	calcium (MG)	1184

However, mozzarella cheese

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	392
1	sugar (G)	0.11
16	saturated fat (G)	15
197	Vitamin A (UG)	207
18	Vitamin D (IU)	19
0.21	Vitamin E (MG)	0.22
0.2	iron (MG)	0.82
75	potassium (MG)	92
0.02	thiamin (MG)	0.04
0.27	riboflavin (MG)	0.33
0.09	niacin (MG)	0.27
0.07	pantothenic acid (MG)	0.45
0.06	Vitamin B6 (MG)	0.09
8	folate (UG)	7
0.73	Vitamin B12 (UG)	1.2

0.997 | 0.997 | 5.7 Complete Comparison:
Parmesan Cheese vs. Mozzarella Cheese

Cheddar Cheese

Similarity: > 95%

Cheddar cheese is high in many of the same nutrients as mozzarella cheese, including protein, saturated fat, Vitamin A and calcium. Also, cheddar cheese contains more riboflavin and Vitamin B12 than mozzarella cheese.

For 100 grams of mozzarella cheese and cheddar cheese:

Mozzarella Cheese (3.5 ounces)		Cheddar Cheese (3/4 cup)
22	protein (G)	23
197	Vitamin A (UG)	337
575	calcium (MG)	710

However, mozzarella cheese

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	403
1	sugar (G)	0.48
16	saturated fat (G)	19
197	Vitamin A (UG)	337
18	Vitamin D (IU)	24
0.21	Vitamin E (MG)	0.71
0.2	iron (MG)	0.14
75	potassium (MG)	76
0.02	thiamin (MG)	0.03
0.27	riboflavin (MG)	0.43
0.09	niacin (MG)	0.06
0.07	pantothenic acid (MG)	0.41
0.06	Vitamin B6 (MG)	0.07
8	folate (UG)	27
0.73	Vitamin B12 (UG)	1.1

0.994 | 0.994 | 5.35 Complete Comparison:
Cheddar Cheese vs. Mozzarella Cheese

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and potassium than mozzarella cheese.

For 100 grams of mozzarella cheese and greek yogurt:

Mozzarella Cheese (3.5 ounces)		Greek Yogurt (1/2 container)
22	protein (G)	10
197	Vitamin A (UG)	90
575	calcium (MG)	115

A higher water content, greek yogurt is less nutritionally dense than mozzarella cheese. Mozzarella cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	73
1	sugar (G)	3.6
16	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
197	Vitamin A (UG)	90
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.04
0.2	iron (MG)	0.04
75	potassium (MG)	141
0.02	thiamin (MG)	0.04
0.27	riboflavin (MG)	0.23
0.09	niacin (MG)	0.2
0.07	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.06
8	folate (UG)	12
0.73	Vitamin B12 (UG)	0.52

0.983 | 0.983 | 1.79 Complete Comparison:
Greek Yogurt vs. Mozzarella Cheese

Cottage Cheese

Similarity: > 95%

Cottage cheese is also high in protein and calcium. Also, cottage cheese contains more pantothenic acid than mozzarella cheese.

For 100 grams of mozzarella cheese and cottage cheese:

Mozzarella Cheese (3.5 ounces)		Cottage Cheese (3.5 ounces)
22	protein (G)	11
197	Vitamin A (UG)	37
575	calcium (MG)	83

A higher water content, cottage cheese is less nutritionally dense than mozzarella cheese. Mozzarella cheese does contain more Vitamin A, Vitamin D and riboflavin than cottage cheese by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	98
1	sugar (G)	2.7
16	saturated fat (G)	1.7
197	Vitamin A (UG)	37
18	Vitamin D (IU)	3
0.21	Vitamin E (MG)	0.08
0.2	iron (MG)	0.07
75	potassium (MG)	104
0.02	thiamin (MG)	0.03
0.27	riboflavin (MG)	0.16
0.09	niacin (MG)	0.1
0.07	pantothenic acid (MG)	0.56
0.06	Vitamin B6 (MG)	0.05
8	folate (UG)	12
0.73	Vitamin B12 (UG)	0.43

0.98 | 0.98 | 1.58 Complete Comparison:
Cottage Cheese vs. Mozzarella Cheese

Goat Cheese

Similarity: > 95%

Goat cheese is high in many of the same nutrients as mozzarella cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, goat cheese contains more iron, potassium, riboflavin and niacin than mozzarella cheese.

For 100 grams of mozzarella cheese and goat cheese:

Mozzarella Cheese (3.5 ounces)		Goat Cheese (3.5 ounces)
22	protein (G)	22
197	Vitamin A (UG)	407
575	calcium (MG)	298

However, mozzarella cheese does contain more Vitamin B12 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	364
1	sugar (G)	0.12
16	saturated fat (G)	21
197	Vitamin A (UG)	407
18	Vitamin D (IU)	22
0.21	Vitamin E (MG)	0.26
0.2	iron (MG)	1.6
75	potassium (MG)	158
0.02	thiamin (MG)	0.07
0.27	riboflavin (MG)	0.68
0.09	niacin (MG)	1.1
0.07	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.06
8	folate (UG)	2
0.73	Vitamin B12 (UG)	0.22

0.968 | 0.968 | 3.98 Complete Comparison:
Goat Cheese vs. Mozzarella Cheese

vegan

Several vegan foods offer similar nutrients to mozzarella cheese including fried tofu, tofu, english muffin and edamame.

Fried Tofu

Similarity: > 95%

Fried tofu is also high in protein and calcium. Moreover, fried tofu contains more dietary fiber, iron, potassium and thiamin than mozzarella cheese.

For 100 grams of mozzarella cheese and fried tofu:

Mozzarella Cheese (3.5 ounces)		Fried Tofu (3.5 ounces)
22	protein (G)	19
197	Vitamin A (UG)	1
575	calcium (MG)	372

However, mozzarella cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	270
0	dietary fiber (G)	3.9
1	sugar (G)	2.7
16	saturated fat (G)	2.9
197	Vitamin A (UG)	1
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.04
0.2	iron (MG)	4.9
75	potassium (MG)	146
0.02	thiamin (MG)	0.17
0.27	riboflavin (MG)	0.05
0.09	niacin (MG)	0.1
0.07	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.1
8	folate (UG)	27
0.73	Vitamin B12 (UG)	0

0.975 | 0.975 | 4.39 Complete Comparison:
Fried Tofu vs. Mozzarella Cheese

Tofu

Similarity: > 95%

Tofu is also high in protein and calcium. Also, tofu contains more dietary fiber, iron and potassium than mozzarella cheese.

For 100 grams of mozzarella cheese and tofu:

Mozzarella Cheese (3.5 ounces)		Tofu (3/8 cup)
22	protein (G)	8.1
197	Vitamin A (UG)	0
575	calcium (MG)	350

However, mozzarella cheese does contain more Vitamin A, Vitamin D and riboflavin than tofu by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	76
0	dietary fiber (G)	0.3
1	sugar (G)	0.62
16	saturated fat (G)	0.69
0	Vitamin C (MG)	0.1
197	Vitamin A (UG)	0
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.01
0.2	iron (MG)	5.4
75	potassium (MG)	121
0.02	thiamin (MG)	0.08
0.27	riboflavin (MG)	0.05
0.09	niacin (MG)	0.2
0.07	pantothenic acid (MG)	0.07
0.06	Vitamin B6 (MG)	0.05
8	folate (UG)	15
0.73	Vitamin B12 (UG)	0

0.968 | 0.968 | 2.08 Complete Comparison:
Tofu vs. Mozzarella Cheese

English Muffin

Similarity: > 95%

English muffin is also high in protein and calcium. Moreover, english muffin contains more dietary fiber, iron, potassium, thiamin and niacin than mozzarella cheese.

For 100 grams of mozzarella cheese and english muffin:

Mozzarella Cheese (3.5 ounces)		English Muffin (3.5 ounces)
22	protein (G)	8.7
197	Vitamin A (UG)	0
575	calcium (MG)	178

However, mozzarella cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than english muffin by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	223
0	dietary fiber (G)	4.6
1	sugar (G)	1.6
16	saturated fat (G)	0.29
197	Vitamin A (UG)	0
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.45
0.2	iron (MG)	2.9
75	potassium (MG)	186
0.02	thiamin (MG)	0.43
0.27	riboflavin (MG)	0.29
0.09	niacin (MG)	3.4
0.07	pantothenic acid (MG)	0.44
0.06	Vitamin B6 (MG)	0.09
8	folate (UG)	64
0.73	Vitamin B12 (UG)	0

0.96 | 0.96 | 3.84 Complete Comparison:
English Muffin vs. Mozzarella Cheese

Edamame

Similarity: > 95%

Edamame is also high in protein and calcium. Moreover, edamame contains more dietary fiber, Vitamin C, iron, potassium and thiamin than mozzarella cheese.

For 100 grams of mozzarella cheese and edamame:

Mozzarella Cheese (3.5 ounces)		Edamame (5/8 cup)
22	protein (G)	12
197	Vitamin A (UG)	15
575	calcium (MG)	63

However, mozzarella cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than edamame by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	121
0	dietary fiber (G)	5.2
1	sugar (G)	2.2
16	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
197	Vitamin A (UG)	15
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.68
0.2	iron (MG)	2.3
75	potassium (MG)	436
0.02	thiamin (MG)	0.2
0.27	riboflavin (MG)	0.16
0.09	niacin (MG)	0.92
0.07	pantothenic acid (MG)	0.4
0.06	Vitamin B6 (MG)	0.1
8	folate (UG)	311
0.73	Vitamin B12 (UG)	0

0.955 | 0.955 | 3.97 Complete Comparison:
Edamame vs. Mozzarella Cheese

meats

Several meats offer similar nutrients to mozzarella cheese including pork, sausage, ham, turkey and chicken.

Pork

Similarity: > 95%

Pork is also high in protein and saturated fat. Moreover, pork contains more Vitamin C, Vitamin E, iron, potassium and thiamin than mozzarella cheese.

For 100 grams of mozzarella cheese and pork:

Mozzarella Cheese (3.5 ounces)		Pork (3.5 ounces)
22	protein (G)	26
197	Vitamin A (UG)	2
575	calcium (MG)	22

However, mozzarella cheese does contain more Vitamin A, calcium and Vitamin B12 than pork by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	297
1	sugar (G)	0
16	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
197	Vitamin A (UG)	2
18	Vitamin D (IU)	21
0.21	Vitamin E (MG)	0.21
0.2	iron (MG)	1.3
75	potassium (MG)	362
0.02	thiamin (MG)	0.71
0.27	riboflavin (MG)	0.22
0.09	niacin (MG)	4.2
0.07	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.39
8	folate (UG)	6
0.73	Vitamin B12 (UG)	0.54

0.956 | 0.956 | 4.54 Complete Comparison:
Pork vs. Mozzarella Cheese

Sausage

Similarity: > 95%

Sausage is also high in protein and saturated fat. Moreover, sausage contains more Vitamin D, iron, potassium, thiamin and niacin than mozzarella cheese.

For 100 grams of mozzarella cheese and sausage:

Mozzarella Cheese (3.5 ounces)		Sausage (1.25 link)
22	protein (G)	18
197	Vitamin A (UG)	10
575	calcium (MG)	13

However, mozzarella cheese does contain more Vitamin A and calcium than sausage by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	324
1	sugar (G)	1.4
16	saturated fat (G)	9
0	trans fat (G)	0.1
197	Vitamin A (UG)	10
18	Vitamin D (IU)	41
0.21	Vitamin E (MG)	0.25
0.2	iron (MG)	1.3
75	potassium (MG)	339
0.02	thiamin (MG)	0.35
0.27	riboflavin (MG)	0.26
0.09	niacin (MG)	6.3
0.07	pantothenic acid (MG)	0.84
0.06	Vitamin B6 (MG)	0.37
8	folate (UG)	4
0.73	Vitamin B12 (UG)	0.9

0.953 | 0.953 | 4.09 Complete Comparison:
Sausage vs. Mozzarella Cheese

Ham

Similarity: > 95%

Ham is also high in protein and saturated fat. Moreover, ham contains more iron, potassium, thiamin, niacin and Vitamin B6 than mozzarella cheese.

For 100 grams of mozzarella cheese and ham:

Mozzarella Cheese (3.5 ounces)		Ham (3.5 ounces)
22	protein (G)	16
197	Vitamin A (UG)	0
575	calcium (MG)	10

However, mozzarella cheese does contain more Vitamin A, calcium and riboflavin than ham by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	263
1	sugar (G)	0
16	saturated fat (G)	7.2
197	Vitamin A (UG)	0
18	Vitamin D (IU)	26
0.21	Vitamin E (MG)	0.27
0.2	iron (MG)	0.79
75	potassium (MG)	311
0.02	thiamin (MG)	0.71
0.27	riboflavin (MG)	0.19
0.09	niacin (MG)	4.2
0.07	pantothenic acid (MG)	0.18
0.06	Vitamin B6 (MG)	0.26
8	folate (UG)	1
0.73	Vitamin B12 (UG)	0.95

0.952 | 0.952 | 3.69 Complete Comparison:
Ham vs. Mozzarella Cheese

Turkey

Similarity: > 95%

Turkey is also high in protein and contains some of the same nutrients. Moreover, turkey contains more trans fat, iron, potassium, niacin and pantothenic acid than mozzarella cheese.

For 100 grams of mozzarella cheese and turkey:

Mozzarella Cheese (3.5 ounces)		Turkey (3.5 ounces)
22	protein (G)	29
197	Vitamin A (UG)	12
575	calcium (MG)	14

However, mozzarella cheese does contain more Vitamin A and calcium than turkey by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	189
1	sugar (G)	0
16	saturated fat (G)	2.2
0	trans fat (G)	0.1
197	Vitamin A (UG)	12
18	Vitamin D (IU)	15
0.21	Vitamin E (MG)	0.07
0.2	iron (MG)	1.1
75	potassium (MG)	239
0.02	thiamin (MG)	0.05
0.27	riboflavin (MG)	0.28
0.09	niacin (MG)	9.6
0.07	pantothenic acid (MG)	0.95
0.06	Vitamin B6 (MG)	0.62
8	folate (UG)	9
0.73	Vitamin B12 (UG)	1

0.952 | 0.952 | 4.38 Complete Comparison:
Turkey vs. Mozzarella Cheese

Chicken

Similarity: > 95%

Chicken is also high in protein and contains some of the same nutrients. Moreover, chicken contains more iron, potassium, thiamin, niacin and pantothenic acid than mozzarella cheese.

For 100 grams of mozzarella cheese and chicken:

Mozzarella Cheese (3.5 ounces)		Chicken (3.5 ounces)
22	protein (G)	23
197	Vitamin A (UG)	0
575	calcium (MG)	8

However, mozzarella cheese does contain more Vitamin A, Vitamin D and calcium than chicken by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	189
1	sugar (G)	0
16	saturated fat (G)	3.1
0	trans fat (G)	0.09
197	Vitamin A (UG)	0
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.39
0.2	iron (MG)	0.93
75	potassium (MG)	677
0.02	thiamin (MG)	0.12
0.27	riboflavin (MG)	0.3
0.09	niacin (MG)	7.1
0.07	pantothenic acid (MG)	1.3
0.06	Vitamin B6 (MG)	0.54
8	folate (UG)	2
0.73	Vitamin B12 (UG)	0.51

0.949 | 0.949 | 3.86 Complete Comparison:
Chicken vs. Mozzarella Cheese

seafood

Canned Tuna

Similarity: > 95%

Canned tuna is also high in protein and contains some of the same nutrients. Moreover, canned tuna contains more iron, potassium, niacin, Vitamin B6 and Vitamin B12 than mozzarella cheese.

For 100 grams of mozzarella cheese and canned tuna:

Mozzarella Cheese (3.5 ounces)		Canned Tuna (3.5 ounces)
22	protein (G)	24
197	Vitamin A (UG)	6
575	calcium (MG)	14

However, mozzarella cheese does contain more Vitamin A, Vitamin D and calcium than canned tuna by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	128
1	sugar (G)	0
16	saturated fat (G)	0.79
197	Vitamin A (UG)	6
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0
0.2	iron (MG)	0.97
75	potassium (MG)	237
0.02	thiamin (MG)	0.01
0.27	riboflavin (MG)	0.04
0.09	niacin (MG)	5.8
0.07	pantothenic acid (MG)	0.12
0.06	Vitamin B6 (MG)	0.22
8	folate (UG)	2
0.73	Vitamin B12 (UG)	1.2

0.954 | 0.954 | 3.4 Complete Comparison:
Canned Tuna vs. Mozzarella Cheese

Shrimp

Similarity: > 95%

Shrimp is also high in protein and calcium. Also, shrimp contains more niacin, Vitamin B6 and Vitamin B12 than mozzarella cheese.

For 100 grams of mozzarella cheese and shrimp:

Mozzarella Cheese (3.5 ounces)		Shrimp (17 medium)
22	protein (G)	14
197	Vitamin A (UG)	54
575	calcium (MG)	54

However, mozzarella cheese does contain more Vitamin A and Vitamin D than shrimp by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	71
1	sugar (G)	0
16	saturated fat (G)	0.26
0	trans fat (G)	0.02
197	Vitamin A (UG)	54
18	Vitamin D (IU)	2
0.21	Vitamin E (MG)	1.3
0.2	iron (MG)	0.21
75	potassium (MG)	113
0.02	thiamin (MG)	0.02
0.27	riboflavin (MG)	0.02
0.09	niacin (MG)	1.8
0.07	pantothenic acid (MG)	0.31
0.06	Vitamin B6 (MG)	0.16
8	folate (UG)	19
0.73	Vitamin B12 (UG)	1.1

0.95 | 0.95 | 2.56 Complete Comparison:
Shrimp vs. Mozzarella Cheese

other

Big Mac

Similarity: > 95%

Big mac is also high in protein and calcium. Moreover, big mac contains more dietary fiber, iron, potassium, thiamin and niacin than mozzarella cheese.

For 100 grams of mozzarella cheese and big mac:

Mozzarella Cheese (3.5 ounces)		Big Mac (1/2 burger)
22	protein (G)	12
197	Vitamin A (UG)	0
575	calcium (MG)	116

However, mozzarella cheese does contain more Vitamin A, Vitamin D and Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	257
0	dietary fiber (G)	1.6
1	sugar (G)	4
16	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
197	Vitamin A (UG)	0
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0
0.2	iron (MG)	2
75	potassium (MG)	181
0.02	thiamin (MG)	0.18
0.27	riboflavin (MG)	0.21
0.09	niacin (MG)	3.4
0.07	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
8	folate (UG)	46
0.73	Vitamin B12 (UG)	0.88

0.966 | 0.966 | 2.72 Complete Comparison:
Big Mac vs. Mozzarella Cheese

Protein Powder

Similarity: > 95%

Protein powder is also high in protein and calcium. Moreover, protein powder contains more dietary fiber, iron, potassium, thiamin and riboflavin than mozzarella cheese.

For 100 grams of mozzarella cheese and protein powder:

Mozzarella Cheese (3.5 ounces)		Protein Powder (3 scoops)
22	protein (G)	78
197	Vitamin A (UG)	0
575	calcium (MG)	469

However, mozzarella cheese does contain more Vitamin A and Vitamin D than protein powder by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	352
0	dietary fiber (G)	3.1
1	sugar (G)	0
16	saturated fat (G)	0.78
197	Vitamin A (UG)	0
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0
0.2	iron (MG)	1.1
75	potassium (MG)	500
0.02	thiamin (MG)	0.61
0.27	riboflavin (MG)	2
0.09	niacin (MG)	1.1
0.07	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.61
8	folate (UG)	33
0.73	Vitamin B12 (UG)	2.5

0.965 | 0.965 | 3.36 Complete Comparison:
Protein Powder vs. Mozzarella Cheese

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein and calcium. Moreover, filet o fish contains more dietary fiber, trans fat, iron, potassium and thiamin than mozzarella cheese.

For 100 grams of mozzarella cheese and filet o fish:

Mozzarella Cheese (3.5 ounces)		Filet O Fish (3/4 sandwich)
22	protein (G)	11
197	Vitamin A (UG)	0
575	calcium (MG)	120

However, mozzarella cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

318	calories (KCAL)	282
0	dietary fiber (G)	1.4
1	sugar (G)	3.7
16	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
197	Vitamin A (UG)	0
18	Vitamin D (IU)	0
0.21	Vitamin E (MG)	1.2
0.2	iron (MG)	1.6
75	potassium (MG)	220
0.02	thiamin (MG)	0.21
0.27	riboflavin (MG)	0.13
0.09	niacin (MG)	2.2
0.07	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
8	folate (UG)	21
0.73	Vitamin B12 (UG)	1.1

0.952 | 0.952 | 3.13 Complete Comparison:
Filet O Fish vs. Mozzarella Cheese

Other Nutritional Substitutes

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