Mozzarella Cheese vs. Avocado
Nutrition comparison of Mozzarella Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and avocado:
- Both mozzarella cheese and avocado are high in calories.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than mozzarella cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Mozzarella cheese has 71% less carbohydrates than avocado.
- Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and avocado are high in calories. Mozzarella cheese has 90% more calories than avocado - mozzarella cheese has 318 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, mozzarella cheese is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Avocado | |
|---|---|---|
| Protein | 27% | 4% |
| Carbohydrates | 3% | 19% |
| Fat | 70% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 71% less carbohydrates than avocado - mozzarella cheese has 2.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - avocado has 6.8g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and avocado contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 10 times more protein than avocado - mozzarella cheese has 21.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and avocado has 86% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than mozzarella cheese - avocado has 8.8mg 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 27 times more Vitamin A than avocado - mozzarella cheese has 197ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than avocado - mozzarella cheese has 18iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 838% more Vitamin E than mozzarella cheese - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Mozzarella cheese and avocado contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and avocado contain significant amounts of riboflavin.
| Mozzarella Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.016 MG | 0.075 MG |
| Riboflavin | 0.27 MG | 0.143 MG |
| Niacin | 0.094 MG | 1.912 MG |
| Pantothenic acid | 0.071 MG | 1.463 MG |
| Vitamin B6 | 0.062 MG | 0.287 MG |
| Folate | 8 UG | 89 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 43 times more calcium than avocado - mozzarella cheese has 575mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 205% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 576% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and avocado has 507mg 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 mozzarella cheese and avocado contain significant amounts of beta-carotene.
| Mozzarella Cheese | Avocado | |
|---|---|---|
| beta-carotene | 63 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and avocado contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.125 G |
| Total | 0.212 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Avocado | |
|---|---|---|
| linoleic acid | 0.566 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.566 G | 1.689 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 Avocado (Avocados, raw, California) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Avocado g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 avocado contain more calories in 100 grams?Both mozzarella cheese and avocado are high in calories. Mozzarella cheese has 90% more calories than avocado - mozzarella cheese has 318 calories in 100g and avocado has 167 calories.
Does mozzarella cheese or avocado contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 43 times more calcium than avocado - mozzarella cheese has 575mg of calcium in 100 grams and avocado has 13mg of calcium.
Does mozzarella cheese or avocado contain more potassium?
Avocado is a rich source of potassium and it has 580% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and avocado has 507mg of potassium.