Mozzarella Cheese vs. Yogurt

Nutrition comparison of Mozzarella Cheese and Yogurt


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

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

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

  • Both mozzarella cheese and yogurt are high in calcium.
  • Mozzarella cheese is an excellent source of Vitamin A and protein.
  • Yogurt has 5.8 times less cholesterol than mozzarella cheese.
  • Yogurt has more thiamin and pantothenic acid, however, mozzarella cheese contains more Vitamin B6.
Detailed nutritional comparison of mozzarella cheese and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Mozzarella Cheese src
Image of Yogurt src

Calories and Carbs

calories

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

For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mozzarella Cheese Yogurt
Protein 27% 22%
Carbohydrates 3% 30%
Fat 70% 48%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and yogurt are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

sugar

Mozzarella cheese and yogurt contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Mozzarella cheese is an excellent source of protein and it has 522% more protein than yogurt - mozzarella cheese has 21.6g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and yogurt has 87% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

cholesterol

Yogurt has 5.8 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.

Vitamins

Vitamin C

Yogurt and mozzarella cheese contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.

Vitamin A

Mozzarella cheese is an excellent source of Vitamin A and it has 630% more Vitamin A than yogurt - mozzarella cheese has 197ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Mozzarella cheese has 800% more Vitamin D than yogurt - mozzarella cheese has 18iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.

Vitamin E

Mozzarella cheese and yogurt contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Mozzarella cheese and yogurt contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Mozzarella Cheese Yogurt
Thiamin 0.016 MG 0.029 MG
Riboflavin 0.27 MG 0.142 MG
Niacin 0.094 MG 0.075 MG
Pantothenic acid 0.071 MG 0.389 MG
Vitamin B6 0.062 MG 0.032 MG
Folate 8 UG 7 UG
Vitamin B12 0.73 UG 0.37 UG

Minerals

calcium

Both mozzarella cheese and yogurt are high in calcium. Mozzarella cheese has 375% more calcium than yogurt - mozzarella cheese has 575mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Mozzarella cheese and yogurt contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Yogurt has 107% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and yogurt has 155mg 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 Yogurt
beta-carotene 63 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Mozzarella Cheese Yogurt
alpha linoleic acid 0.212 G 0.027 G
Total 0.212 G 0.027 G

omega 6s

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

Mozzarella Cheese Yogurt
linoleic acid 0.566 G 0.065 G
Total 0.566 G 0.065 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 Yogurt (Yogurt, plain, whole milk) .

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FAQ

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

Does mozzarella cheese or yogurt contain more calcium?
Both mozzarella cheese and yogurt are high in calcium. Mozzarella cheese has 380% more calcium than yogurt - mozzarella cheese has 575mg of calcium in 100 grams and yogurt has 121mg of calcium.

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