Mozzarella Cheese vs. Black Beans

Nutrition comparison of Mozzarella Cheese and Black Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mozzarella cheese versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mozzarella cheese and black beans:

  • Black bean has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
  • Black bean has signficantly more iron than mozzarella cheese.
  • Black bean is an excellent source of dietary fiber and potassium.
  • Mozzarella cheese has 5.7 times less carbohydrates than black bean.
  • Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
Detailed nutritional comparison of mozzarella cheese and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Mozzarella Cheese src
Image of Black Beans src

Calories and Carbs

calories

Mozzarella cheese is high in calories and black bean has 71% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, mozzarella cheese is much lighter in carbs, much heavier in fat and similar to black beans for protein. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mozzarella Cheese Black Beans
Protein 27% 26%
Carbohydrates 3% 71%
Fat 70% 3%
Alcohol ~ ~

carbohydrates

Mozzarella cheese has 5.7 times less carbohydrates than black bean - mozzarella cheese has 2.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Black bean is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - black bean has 6.9g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.

sugar

Mozzarella cheese and black beans contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Mozzarella cheese is an excellent source of protein and it has 258% more protein than black bean - mozzarella cheese has 21.6g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and black bean has 100% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

cholesterol

Black bean has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Black bean has more Vitamin C than mozzarella cheese - black bean has 2.7mg 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 black bean - mozzarella cheese has 197ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin D

Mozzarella cheese has more Vitamin D than black bean - mozzarella cheese has 18iu of Vitamin D per 100 grams and black bean does not contain significant amounts.

Vitamin E

Mozzarella cheese and black beans contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Mozzarella cheese and black beans contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Black bean has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and black beans contain significant amounts of Vitamin B6.

Mozzarella Cheese Black Beans
Thiamin 0.016 MG 0.14 MG
Riboflavin 0.27 MG 0.12 MG
Niacin 0.094 MG 0.62 MG
Pantothenic acid 0.071 MG 0.184 MG
Vitamin B6 0.062 MG 0.055 MG
Folate 8 UG 61 UG
Vitamin B12 0.73 UG ~

Minerals

calcium

Mozzarella cheese is an excellent source of calcium and it has 15 times more calcium than black bean - mozzarella cheese has 575mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has signficantly more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Black bean is an excellent source of potassium and it has 311% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than black bean per 100 grams.

Mozzarella Cheese Black Beans
alpha linoleic acid 0.212 G 0.057 G
Total 0.212 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than black bean per 100 grams.

Mozzarella Cheese Black Beans
linoleic acid 0.566 G 0.068 G
Total 0.566 G 0.068 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 Mozzarella Cheese or Black Beans .

Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Black Beans (Beans, black turtle, mature seeds, canned) .

Mozzarella Cheese 100g

( 100 g )
Daily Values (%)

Black Beans 100g

( 100 g )
318KCAL 16%
249% calories
91KCAL 5%
2.5G 1%
carbohydrates 580%
17G 7%
dietary fiber >999%
6.9G 28%
1G 335% sugar 0.23G
25G 39%
>999% total fat
0.29G 1%
16G 87%
>999% saturated fat
0.08G 0.4%
7G >999% monounsaturated fat 0.03G
0.78G 500% polyunsaturated fat 0.13G
89MG >999% cholesterol
710MG 47%
85% sodium
384MG 26%
Vitamins and Minerals
197UG 28%
>999% Vitamin A
Vitamin C >999%
2.7MG 4%
18IU 4%
>999% Vitamin D
575MG 58%
>999% calcium
35MG 4%
0.2MG 1%
iron 850%
1.9MG 11%
21MG 7%
magnesium 67%
35MG 11%
75MG 3%
potassium 311%
308MG 13%
0.02MG 2%
thiamin (Vit B1) 597%
0.14MG 13%
0.27MG 25%
125% riboflavin (Vit B2)
0.12MG 11%
0.09MG 1%
niacin (Vit B3) 588%
0.62MG 4%
0.06MG 5%
Vitamin B6
0.06MG 4%
0.07MG 1%
pantothenic acid (Vit B5) 157%
0.18MG 4%
8UG 2%
folate (Vit B9) 662%
61UG 15%
0.73UG 30%
>999% Vitamin B12
0.21MG 1%
Vitamin E 195%
0.62MG 4%
2.5UG 3%
9% Vitamin K
2.3UG 3%
22G 43%
267% protein
6G 12%
15MG 4%
choline 53%
23MG 6%
0.02MG 2%
copper 846%
0.19MG 16%
0.01MG 1%
manganese >999%
0.23MG 13%
412MG 59%
281% phosphorus
108MG 15%
16UG 29%
>999% selenium
1.3UG 2%
2.5MG 31%
363% zinc
0.54MG 7%
48G Water 58% 76G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does mozzarella cheese or black beans contain more calories in 100 grams?
Mozzarella cheese is high in calories and black bean has 70% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and black bean has 91 calories.

Does mozzarella cheese or black beans have more carbohydrates?
By weight, mozzarella cheese has 5.7 times fewer carbohydrates than black bean - mozzarella cheese has 2.5g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does mozzarella cheese or black beans contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 15 times more calcium than black bean - mozzarella cheese has 575mg of calcium in 100 grams and black bean has 35mg of calcium.

Does mozzarella cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 310% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and black bean has 308mg of potassium.