Egg Yolk vs. Mozzarella Cheese
Nutrition comparison of Egg Yolk and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and mozzarella cheese:
- Both mozzarella cheese and egg yolk are high in Vitamin A, calcium, calories, protein and saturated fat.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, mozzarella cheese contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and egg yolk are high in calories. Mozzarella cheese is very similar to mozzarella cheese for calories - mozzarella cheese has 318 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, heavier in fat and similar to mozzarella cheese for carbs. Egg yolk has a macronutrient ratio of 20:5:76 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Mozzarella Cheese | |
|---|---|---|
| Protein | 20% | 27% |
| Carbohydrates | 5% | 3% |
| Fat | 76% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and egg yolk are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Mozzarella cheese and egg yolk contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both mozzarella cheese and egg yolk are high in protein. Mozzarella cheese has 36% more protein than egg yolk - mozzarella cheese has 21.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both mozzarella cheese and egg yolk are high in saturated fat. Mozzarella cheese has 63% more saturated fat than egg yolk - mozzarella cheese has 15.6g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and mozzarella cheese has 92% less cholesterol than egg yolk - mozzarella cheese has 89mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Both mozzarella cheese and egg yolk are high in Vitamin A. Egg yolk has 93% more Vitamin A than mozzarella cheese - mozzarella cheese has 197ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 11 times more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 11 times more Vitamin E than mozzarella cheese - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Mozzarella cheese and egg yolk contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, mozzarella cheese contains more niacin. Both egg yolk and mozzarella cheese contain significant amounts of riboflavin.
| Egg Yolk | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.176 MG | 0.016 MG |
| Riboflavin | 0.528 MG | 0.27 MG |
| Niacin | 0.024 MG | 0.094 MG |
| Pantothenic acid | 2.99 MG | 0.071 MG |
| Vitamin B6 | 0.35 MG | 0.062 MG |
| Folate | 146 UG | 8 UG |
| Vitamin B12 | 1.95 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and egg yolk are high in calcium. Mozzarella cheese has 346% more calcium than egg yolk - mozzarella cheese has 575mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 12 times more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Mozzarella cheese and egg yolk contain similar amounts of potassium - mozzarella cheese has 75mg of potassium per 100 grams and egg yolk has 109mg 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, both egg yolk and mozzarella cheese contain significant amounts of beta-carotene.
| Egg Yolk | Mozzarella Cheese | |
|---|---|---|
| beta-carotene | 88 UG | 63 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than mozzarella cheese per 100 grams.
| Egg Yolk | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.212 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than mozzarella cheese per 100 grams.
| Egg Yolk | Mozzarella Cheese | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.566 G |
| Total | 3.976 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: Egg Yolk (Egg, yolk, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Egg Yolk g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 mozzarella cheese or egg yolk contain more calories in 100 grams?Both mozzarella cheese and egg yolk are high in calories. Mozzarella cheese is quite similar to mozzarella cheese for calories - mozzarella cheese has 318 calories in 100g and egg yolk has 322 calories.
Does mozzarella cheese or egg yolk contain more calcium?
Both mozzarella cheese and egg yolk are high in calcium. Mozzarella cheese has 350% more calcium than egg yolk - mozzarella cheese has 575mg of calcium in 100 grams and egg yolk has 129mg of calcium.