Mozzarella Cheese vs. Almonds
Nutrition comparison of Mozzarella Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and almonds:
- Both almonds and mozzarella cheese are high in calcium, calories and protein.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Mozzarella cheese has 7.7 times less carbohydrates than almond.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and mozzarella cheese are high in calories. Almond has 82% more calories than mozzarella cheese - almond has 579 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, lighter in carbs and similar to almonds for fat. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Almonds | |
|---|---|---|
| Protein | 27% | 14% |
| Carbohydrates | 3% | 14% |
| Fat | 70% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 7.7 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - almond has 12.5g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Almonds and mozzarella cheese contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both almonds and mozzarella cheese are high in protein. Almond is very similar to almond for protein - almond has 21.2g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and almond has 76% less saturated fat than mozzarella cheese - almond has 3.8g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
trans fat
Both almonds and mozzarella cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than almond - mozzarella cheese has 197ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than almond - mozzarella cheese has 18iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 121 times more Vitamin E than mozzarella cheese - almond has 25.6mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Mozzarella cheese and almonds contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
| Mozzarella Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.016 MG | 0.205 MG |
| Riboflavin | 0.27 MG | 1.138 MG |
| Niacin | 0.094 MG | 3.618 MG |
| Pantothenic acid | 0.071 MG | 0.471 MG |
| Vitamin B6 | 0.062 MG | 0.137 MG |
| Folate | 8 UG | 44 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both almonds and mozzarella cheese are high in calcium. Mozzarella cheese has 114% more calcium than almond - almond has 269mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Almond is an excellent source of iron and it has 17 times more iron than mozzarella cheese - almond has 3.7mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Almond is an excellent source of potassium and it has 877% more potassium than mozzarella cheese - almond has 733mg 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 | Almonds | |
|---|---|---|
| beta-carotene | 63 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than almond per 100 grams.
| Mozzarella Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.003 G |
| Total | 0.212 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Almonds | |
|---|---|---|
| linoleic acid | 0.566 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.566 G | 12.326 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 Almonds (Nuts, almonds) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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 % |
|
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 almonds or mozzarella cheese contain more calories in 100 grams?Both almonds and mozzarella cheese are high in calories. Almond has 80% more calories than mozzarella cheese - almond has 579 calories in 100g and mozzarella cheese has 318 calories.
Does almonds or mozzarella cheese contain more calcium?
Both almonds and mozzarella cheese are high in calcium. Mozzarella cheese has 110% more calcium than almond - almond has 269mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does almonds or mozzarella cheese contain more iron?
Almond is an abundant source of iron and it has 17 times more iron than mozzarella cheese - almond has 3.7mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.
Does almonds or mozzarella cheese contain more potassium?
Almond is a rich source of potassium and it has 880% more potassium than mozzarella cheese - almond has 733mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.