Egg White vs. Mozzarella Cheese

Nutrition comparison of Egg White 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 white versus mozzarella cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and mozzarella cheese:

  • Both mozzarella cheese and egg white are high in protein.
  • Mozzarella cheese has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more pantothenic acid.
  • Mozzarella cheese is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of egg white and mozzarella cheese 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: Egg White (Egg, white, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Mozzarella Cheese src

Calories and Carbs

calories

Mozzarella cheese is high in calories and egg white has 84% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to mozzarella cheese for carbs. Egg white has a macronutrient ratio of 91:6:3 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Mozzarella Cheese
Protein 91% 27%
Carbohydrates 6% 3%
Fat 3% 70%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and egg white are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

sugar

Mozzarella cheese and egg white contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and egg white has 0.71g of sugar.



Protein

protein

Both mozzarella cheese and egg white are high in protein. Mozzarella cheese has 98% more protein than egg white - mozzarella cheese has 21.6g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and egg white has less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than egg white - mozzarella cheese has 197ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Mozzarella cheese has more Vitamin D than egg white - mozzarella cheese has 18iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Mozzarella cheese and egg white contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Mozzarella cheese and egg white contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Mozzarella cheese has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more pantothenic acid. Both egg white and mozzarella cheese contain significant amounts of riboflavin, niacin and folate.

Egg White Mozzarella Cheese
Thiamin 0.004 MG 0.016 MG
Riboflavin 0.439 MG 0.27 MG
Niacin 0.105 MG 0.094 MG
Pantothenic acid 0.19 MG 0.071 MG
Vitamin B6 0.005 MG 0.062 MG
Folate 4 UG 8 UG
Vitamin B12 0.09 UG 0.73 UG

Minerals

calcium

Mozzarella cheese is an excellent source of calcium and it has 81 times more calcium than egg white - mozzarella cheese has 575mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Mozzarella cheese and egg white contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Egg white has 117% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and egg white has 163mg of potassium.




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 White (Egg, white, raw, fresh) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .

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