Mozzarella Cheese vs. Whole Milk

Nutrition comparison of Mozzarella Cheese and Whole Milk

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

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

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

  • Both mozzarella cheese and whole milk are high in calcium.
  • Mozzarella cheese has 4 times less sugar than whole milk.
  • Mozzarella cheese is an excellent source of Vitamin A and protein.
  • Whole milk has 7.9 times less cholesterol than mozzarella cheese.
  • Whole milk has more thiamin and pantothenic acid.
Detailed nutritional comparison of mozzarella cheese and whole milk 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.

Image of Mozzarella Cheese src
Image of Whole Milk src

Calories and Carbs

calories

Mozzarella cheese is high in calories and whole milk has 81% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to whole milk per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mozzarella Cheese Whole Milk
Protein 27% 21%
Carbohydrates 3% 31%
Fat 70% 48%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and whole milk are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

sugar

Mozzarella cheese has 4 times less sugar than whole milk - mozzarella cheese has 1g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Mozzarella cheese is an excellent source of protein and it has 586% more protein than whole milk - mozzarella cheese has 21.6g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and whole milk has 88% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Whole milk has 7.9 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.

Vitamins

Vitamin A

Mozzarella cheese is an excellent source of Vitamin A and it has 328% more Vitamin A than whole milk - mozzarella cheese has 197ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has 183% more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and whole milk has 51iu of Vitamin D.

Vitamin E

Mozzarella cheese and whole milk contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Mozzarella cheese and whole milk contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

Whole milk has more thiamin and pantothenic acid. Both mozzarella cheese and whole milk contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.

Mozzarella Cheese Whole Milk
Thiamin 0.016 MG 0.046 MG
Riboflavin 0.27 MG 0.169 MG
Niacin 0.094 MG 0.089 MG
Pantothenic acid 0.071 MG 0.373 MG
Vitamin B6 0.062 MG 0.036 MG
Folate 8 UG 5 UG
Vitamin B12 0.73 UG 0.45 UG

Minerals

calcium

Both mozzarella cheese and whole milk are high in calcium. Mozzarella cheese has 409% more calcium than whole milk - mozzarella cheese has 575mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Mozzarella cheese and whole milk contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Whole milk has 76% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and whole milk has 132mg 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 Whole Milk
beta-carotene 63 UG 7 UG

Omega-3 and Omega-6

omega 3s

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

Mozzarella Cheese Whole Milk
alpha linoleic acid 0.212 G 0.075 G
Total 0.212 G 0.075 G

omega 6s

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

Mozzarella Cheese Whole Milk
linoleic acid 0.566 G 0.12 G
Total 0.566 G 0.12 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 Mozzarella Cheese or Whole Milk .

Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

Mozzarella Cheese 100g

( 100 g )
Daily Values (%)

Whole Milk 100g

( 100 g )
318KCAL 16%
421% calories
61KCAL 3%
2.5G 1%
carbohydrates 92%
4.8G 2%
1G sugar 410% 5.1G
25G 39%
658% total fat
3.3G 5%
16G 87%
742% saturated fat
1.9G 10%
7G 764% monounsaturated fat 0.81G
0.78G 290% polyunsaturated fat 0.2G
89MG 790% cholesterol 10MG
710MG 47%
>999% sodium
43MG 3%
Vitamins and Minerals
197UG 28%
328% Vitamin A
46UG 7%
18IU 4%
Vitamin D 183%
51IU 10%
575MG 58%
409% calcium
113MG 11%
0.2MG 1%
565% iron
0.03MG 0.2%
21MG 7%
110% magnesium
10MG 3%
75MG 3%
potassium 76%
132MG 6%
0.02MG 2%
thiamin (Vit B1) 149%
0.05MG 4%
0.27MG 25%
59% riboflavin (Vit B2)
0.17MG 15%
0.09MG 1%
niacin (Vit B3)
0.09MG 1%
0.06MG 5%
50% Vitamin B6
0.04MG 3%
0.07MG 1%
pantothenic acid (Vit B5) 428%
0.37MG 8%
8UG 2%
60% folate (Vit B9)
5UG 1%
0.73UG 30%
62% Vitamin B12
0.45UG 19%
0.21MG 1%
200% Vitamin E
0.07MG 1%
2.5UG 3%
733% Vitamin K
0.3UG 0.3%
22G 43%
587% protein
3.2G 6%
15MG 4%
7% choline
14MG 3%
0.02MG 2%
copper 50%
0.03MG 2%
0.01MG 1%
>999% manganese
0MG 0.2%
412MG 59%
390% phosphorus
84MG 12%
16UG 29%
332% selenium
3.7UG 7%
2.5MG 31%
576% zinc
0.37MG 5%
48G Water 83% 88G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat.

FAQ

Does mozzarella cheese or whole milk contain more calories in 100 grams?
Mozzarella cheese is high in calories and whole milk has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and whole milk has 61 calories.

Does mozzarella cheese or whole milk have more carbohydrates?
By weight, both mozzarella cheese and whole milk are low in carbohydrates - mozzarella cheese has 2.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does mozzarella cheese or whole milk contain more calcium?
Both mozzarella cheese and whole milk are high in calcium. Mozzarella cheese has 410% more calcium than whole milk - mozzarella cheese has 575mg of calcium in 100 grams and whole milk has 113mg of calcium.