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.
Detailed nutritional comparison of feta cheese 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: Feta Cheese (Cheese, feta) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Mozzarella Cheese src

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

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,

Feta Cheese Mozzarella Cheese
beta-carotene 3 UG 63 UG

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 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 Feta Cheese or Mozzarella Cheese .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .

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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.