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.
Detailed nutritional comparison of mozzarella cheese and canned tuna 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Mozzarella Cheese src
Image of Canned Tuna src

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 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 Canned Tuna .

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) .

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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.