Mozzarella Cheese vs. Salmon

Nutrition comparison of Mozzarella Cheese and Salmon


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

We compared the nutritional contents of mozzarella cheese versus salmon (100g each) below using 2020 USDA and NIH data[1].

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

  • Both mozzarella cheese and salmon are high in calories and protein.
  • Mozzarella cheese is an excellent source of Vitamin A and calcium.
  • Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mozzarella cheese contains more riboflavin.
  • Salmon is an excellent source of Vitamin D and potassium.
Detailed nutritional comparison of mozzarella cheese and salmon 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mozzarella Cheese src
Image of Salmon src

Here's an infographic summarizing the nutritional differences between mozzarella cheese and salmon. marks particularly rich nutrients.


Calories and Carbs

calories

Both mozzarella cheese and salmon are high in calories. Mozzarella cheese has 150% more calories than salmon - mozzarella cheese has 318 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, mozzarella cheese is much lighter in protein, much heavier in fat and similar to salmon for carbs. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mozzarella Cheese Salmon
Protein 27% 67%
Carbohydrates 3% ~
Fat 70% 33%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and salmon are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both mozzarella cheese and salmon are high in protein. Mozzarella cheese has a little more protein (5%) than salmon by weight - mozzarella cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and salmon has 95% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and mozzarella cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.

cholesterol

Salmon has 48% less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin A

Mozzarella cheese is an excellent source of Vitamin A and it has 463% more Vitamin A than salmon - mozzarella cheese has 197ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has 23 times more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Mozzarella cheese and salmon contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Mozzarella cheese and salmon contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Mozzarella Cheese Salmon
Thiamin 0.016 MG 0.08 MG
Riboflavin 0.27 MG 0.105 MG
Niacin 0.094 MG 7.995 MG
Pantothenic acid 0.071 MG 1.03 MG
Vitamin B6 0.062 MG 0.611 MG
Folate 8 UG 4 UG
Vitamin B12 0.73 UG 4.15 UG

Minerals

calcium

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

iron

Mozzarella cheese and salmon contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 388% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than mozzarella cheese per 100 grams.

Mozzarella Cheese Salmon
alpha linoleic acid 0.212 G 0.047 G
DHA ~ 0.333 G
EPA ~ 0.182 G
DPA ~ 0.047 G
Total 0.212 G 0.609 G

omega 6s

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

Mozzarella Cheese Salmon
linoleic acid 0.566 G 0.081 G
other omega 6 ~ 0.004 G
Total 0.566 G 0.085 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Salmon (Fish, salmon, pink, raw) .

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FAQ

Does mozzarella cheese or salmon contain more calories in 100 grams?
Both mozzarella cheese and salmon are high in calories. Mozzarella cheese has 150% more calories than salmon - mozzarella cheese has 318 calories in 100g and salmon has 127 calories.

Is mozzarella cheese or salmon better for protein?
Both mozzarella cheese and salmon are high in protein. Mozzarella cheese has a little more protein ( 10%) than salmon by weight - mozzarella cheese has 21.6g of protein per 100 grams and salmon has 20.5g of protein.

Does mozzarella cheese or salmon contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 81 times more calcium than salmon - mozzarella cheese has 575mg of calcium in 100 grams and salmon has 7mg of calcium.

Does mozzarella cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 390% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and salmon has 366mg of potassium.