Greek Yogurt vs. Mozzarella Cheese

Nutrition comparison of Greek Yogurt and Mozzarella Cheese


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus mozzarella cheese (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Greek Yogurt source
Image of Mozzarella Cheese source

Calories and Carbs

calories

Mozzarella cheese is high in calories and greek yogurt has less calories than mozzarella cheese - mozzarella cheese has 318kcal of calories per 100 grams and greek yogurt has 73kcal of calories.

sugar

Mozzarella cheese and greek yogurt contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both mozzarella cheese and greek yogurt are high in protein - mozzarella cheese has 21.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and greek yogurt has less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Greek yogurt and mozzarella cheese contain similar amounts of trans fat - greek yogurt has 0.06g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than mozzarella cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.

Vitamin A

Mozzarella cheese is a excellent source of Vitamin A and it has more Vitamin A than greek yogurt - mozzarella cheese has 197ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin D

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

Vitamin E

Mozzarella cheese and greek yogurt contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

The B Vitamins

Greek yogurt has more thiamin and pantothenic acid. Both greek yogurt and mozzarella cheese contain significant amounts of riboflavin, niacin, vitamin b6, folate and vitamin b12.

Greek Yogurt Mozzarella Cheese
Thiamin 0.044 MG 0.016 MG
Riboflavin 0.233 MG 0.27 MG
Niacin 0.197 MG 0.094 MG
Pantothenic acid 0.47 MG 0.071 MG
Vitamin B6 0.055 MG 0.062 MG
Folate 12 UG 8 UG
Vitamin B12 0.52 UG 0.73 UG

Minerals

calcium

Both mozzarella cheese and greek yogurt are high in calcium - mozzarella cheese has 575mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Mozzarella cheese and greek yogurt contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Greek yogurt has more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and greek yogurt has 141mg 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, mozzarella cheese has more beta-carotene than greek yogurt per 100 grams.

Greek Yogurt Mozzarella Cheese
beta-carotene 6 UG 63 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Mozzarella Cheese
alpha linoleic acid 0.007 G 0.212 G
Total 0.007 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Mozzarella Cheese
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.566 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .

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Greek Yogurt
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