Egg vs. Mozzarella Cheese
Nutrition comparison of Egg 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
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and mozzarella cheese:
- Both mozzarella cheese and egg are high in Vitamin A, calcium, calories and protein.
- Egg has more lutein + zeaxanthin than mozzarella cheese, however, mozzarella cheese contains more beta-carotene than egg.
- Egg has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than mozzarella cheese.
- Egg is a great source of Vitamin D.
USDA sources for nutritional information: Egg (Egg, whole, 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 are high in calories. Mozzarella cheese has 122% more calories than egg - mozzarella cheese has 318 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to mozzarella cheese for carbs. Egg has a macronutrient ratio of 36:2:62 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Mozzarella Cheese | |
|---|---|---|
| Protein | 36% | 27% |
| Carbohydrates | 2% | 3% |
| Fat | 62% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and egg are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Mozzarella cheese and egg contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both mozzarella cheese and egg are high in protein. Mozzarella cheese has 72% more protein than egg - mozzarella cheese has 21.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and egg has 80% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and mozzarella cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and mozzarella cheese has 76% less cholesterol than egg - mozzarella cheese has 89mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin A
Both mozzarella cheese and egg are high in Vitamin A. Mozzarella cheese has 23% more Vitamin A than egg - mozzarella cheese has 197ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 356% more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Mozzarella cheese and egg contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Mozzarella cheese and egg contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more thiamin, pantothenic acid, Vitamin B6 and folate. Both egg and mozzarella cheese contain significant amounts of riboflavin, niacin and Vitamin B12.
| Egg | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.04 MG | 0.016 MG |
| Riboflavin | 0.457 MG | 0.27 MG |
| Niacin | 0.075 MG | 0.094 MG |
| Pantothenic acid | 1.533 MG | 0.071 MG |
| Vitamin B6 | 0.17 MG | 0.062 MG |
| Folate | 47 UG | 8 UG |
| Vitamin B12 | 0.89 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and egg are high in calcium. Mozzarella cheese has 927% more calcium than egg - mozzarella cheese has 575mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 84% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than mozzarella cheese per 100 grams, however, mozzarella cheese contains more beta-carotene than egg per 100 grams.
| Egg | Mozzarella Cheese | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 63 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than mozzarella cheese per 100 grams.
| Egg | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.212 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than mozzarella cheese per 100 grams.
| Egg | Mozzarella Cheese | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.566 G |
| Total | 1.577 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 (Egg, whole, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Egg g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 egg contain more calories in 100 grams?Both mozzarella cheese and egg are high in calories. Mozzarella cheese has 120% more calories than egg - mozzarella cheese has 318 calories in 100g and egg has 143 calories.
Is mozzarella cheese or egg better for protein?
Both mozzarella cheese and egg are high in protein. Mozzarella cheese has 70% more protein than egg - mozzarella cheese has 21.6g of protein per 100 grams and egg has 12.6g of protein.
Does mozzarella cheese or egg contain more calcium?
Both mozzarella cheese and egg are high in calcium. Mozzarella cheese has 930% more calcium than egg - mozzarella cheese has 575mg of calcium in 100 grams and egg has 56mg of calcium.