Feta Cheese vs. Mozzarella Cheese
Nutrition comparison of Feta Cheese and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and mozzarella cheese:
- Both mozzarella cheese and feta cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) 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 feta cheese are high in calories. Mozzarella cheese has 20% more calories than feta cheese - mozzarella cheese has 318 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein and similar to mozzarella cheese for carbs and fat. Feta cheese has a macronutrient ratio of 21:6:73 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Mozzarella Cheese | |
|---|---|---|
| Protein | 21% | 27% |
| Carbohydrates | 6% | 3% |
| Fat | 73% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and feta cheese are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both mozzarella cheese and feta cheese are high in protein. Mozzarella cheese has 52% more protein than feta cheese - mozzarella cheese has 21.6g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both mozzarella cheese and feta cheese are high in saturated fat. Mozzarella cheese has 17% more saturated fat than feta cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Mozzarella cheese and feta cheese contain similar amounts of cholesterol - mozzarella cheese has 89mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Both mozzarella cheese and feta cheese are high in Vitamin A. Mozzarella cheese has 58% more Vitamin A than feta cheese - mozzarella cheese has 197ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Mozzarella cheese and feta cheese contain similar amounts of Vitamin D - mozzarella cheese has 18iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Mozzarella cheese and feta cheese contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Mozzarella cheese and feta cheese contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.154 MG | 0.016 MG |
| Riboflavin | 0.844 MG | 0.27 MG |
| Niacin | 0.991 MG | 0.094 MG |
| Pantothenic acid | 0.967 MG | 0.071 MG |
| Vitamin B6 | 0.424 MG | 0.062 MG |
| Folate | 32 UG | 8 UG |
| Vitamin B12 | 1.69 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and feta cheese are high in calcium. Mozzarella cheese has 17% more calcium than feta cheese - mozzarella cheese has 575mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 225% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Mozzarella cheese and feta cheese contain similar amounts of potassium - mozzarella cheese has 75mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both feta cheese and mozzarella cheese contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.212 G |
| Total | 0.265 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both feta cheese and mozzarella cheese contain significant amounts of linoleic acid.
| Feta Cheese | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.326 G | 0.566 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Feta Cheese g
()
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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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or feta cheese contain more calories in 100 grams?Both mozzarella cheese and feta cheese are high in calories. Mozzarella cheese has 20% more calories than feta cheese - mozzarella cheese has 318 calories in 100g and feta cheese has 265 calories.
Does mozzarella cheese or feta cheese contain more calcium?
Both mozzarella cheese and feta cheese are high in calcium. Mozzarella cheese has 20% more calcium than feta cheese - mozzarella cheese has 575mg of calcium in 100 grams and feta cheese has 493mg of calcium.