Mozzarella Cheese vs. Canned Tuna
Nutrition comparison of Mozzarella Cheese and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and canned tuna:
- Both mozzarella cheese and canned tuna are high in calories and protein.
- Canned tuna has 53% less cholesterol than mozzarella cheese.
- Canned tuna is a great source of potassium.
- Mozzarella cheese has more riboflavin, however, canned tuna contains more niacin and Vitamin B6.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and canned tuna are high in calories. Mozzarella cheese has 148% more calories than canned tuna - mozzarella cheese has 318 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, mozzarella cheese is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Canned Tuna | |
|---|---|---|
| Protein | 27% | 78% |
| Carbohydrates | 3% | ~ |
| Fat | 70% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and canned tuna are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both mozzarella cheese and canned tuna are high in protein. Canned tuna has a little more protein (9%) than mozzarella cheese by weight - mozzarella cheese has 21.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and canned tuna has 95% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Canned tuna has 53% less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 31 times more Vitamin A than canned tuna - mozzarella cheese has 197ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than canned tuna - mozzarella cheese has 18iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Mozzarella cheese and canned tuna contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Mozzarella cheese and canned tuna contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Mozzarella cheese has more riboflavin, however, canned tuna contains more niacin and Vitamin B6. Both mozzarella cheese and canned tuna contain significant amounts of thiamin, pantothenic acid, folate and Vitamin B12.
| Mozzarella Cheese | Canned Tuna | |
|---|---|---|
| Thiamin | 0.016 MG | 0.008 MG |
| Riboflavin | 0.27 MG | 0.044 MG |
| Niacin | 0.094 MG | 5.799 MG |
| Pantothenic acid | 0.071 MG | 0.124 MG |
| Vitamin B6 | 0.062 MG | 0.217 MG |
| Folate | 8 UG | 2 UG |
| Vitamin B12 | 0.73 UG | 1.17 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 40 times more calcium than canned tuna - mozzarella cheese has 575mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 385% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Canned tuna is a great source of potassium and it has 216% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.212 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than canned tuna per 100 grams.
| Mozzarella Cheese | Canned Tuna | |
|---|---|---|
| linoleic acid | 0.566 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 0.566 G | 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Canned Tuna g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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% |
|
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% |
|
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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or canned tuna contain more calories in 100 grams?Both mozzarella cheese and canned tuna are high in calories. Mozzarella cheese has 150% more calories than canned tuna - mozzarella cheese has 318 calories in 100g and canned tuna has 128 calories.
Is mozzarella cheese or canned tuna better for protein?
Both mozzarella cheese and canned tuna are high in protein. Canned tuna has a little more protein ( 10%) than mozzarella cheese by weight - mozzarella cheese has 21.6g of protein per 100 grams and canned tuna has 23.6g of protein.
Does mozzarella cheese or canned tuna contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 40 times more calcium than canned tuna - mozzarella cheese has 575mg of calcium in 100 grams and canned tuna has 14mg of calcium.