Mozzarella Cheese vs. Olive Oil
Nutrition comparison of Mozzarella Cheese and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and olive oil:
- Both mozzarella cheese and olive oil are high in calories and saturated fat.
- Mozzarella cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and olive oil are high in calories. Olive oil has 178% more calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, mozzarella cheese is much heavier in protein, much lighter in fat and similar to olive oil for carbs. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Olive Oil | |
|---|---|---|
| Protein | 27% | ~ |
| Carbohydrates | 3% | ~ |
| Fat | 70% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and olive oil are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has more protein than olive oil - mozzarella cheese has 21.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both mozzarella cheese and olive oil are high in saturated fat. Mozzarella cheese has 13% more saturated fat than olive oil - mozzarella cheese has 15.6g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
cholesterol
Olive oil has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than olive oil - mozzarella cheese has 197ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than olive oil - mozzarella cheese has 18iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 67 times more Vitamin E than mozzarella cheese - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 23 times more Vitamin K than mozzarella cheese - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Mozzarella cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Mozzarella Cheese | Olive Oil | |
|---|---|---|
| Thiamin | 0.016 MG | ~ |
| Riboflavin | 0.27 MG | ~ |
| Niacin | 0.094 MG | ~ |
| Pantothenic acid | 0.071 MG | ~ |
| Vitamin B6 | 0.062 MG | ~ |
| Folate | 8 UG | ~ |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 574 times more calcium than olive oil - mozzarella cheese has 575mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Mozzarella cheese and olive oil contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Mozzarella cheese has 74 times more potassium than olive oil - mozzarella cheese has 75mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.761 G |
| Total | 0.212 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Olive Oil | |
|---|---|---|
| linoleic acid | 0.566 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.566 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Olive Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or olive oil contain more calories in 100 grams?Both mozzarella cheese and olive oil are high in calories. Olive oil has 180% more calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and olive oil has 884 calories.
Does mozzarella cheese or olive oil contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 574 times more calcium than olive oil - mozzarella cheese has 575mg of calcium in 100 grams and olive oil has 1mg of calcium.