Pasta vs. Mozzarella Cheese
Nutrition comparison of Pasta and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and mozzarella cheese:
- Both pasta and mozzarella cheese are high in calories and protein.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
- Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and mozzarella cheese are high in calories. Pasta has 17% more calories than mozzarella cheese - pasta has 371 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Pasta has a macronutrient ratio of 14:82:4 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Mozzarella Cheese | |
|---|---|---|
| Protein | 14% | 27% |
| Carbohydrates | 82% | 3% |
| Fat | 4% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and mozzarella cheese has 97% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - pasta has 3.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Pasta and mozzarella cheese contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both pasta and mozzarella cheese are high in protein. Mozzarella cheese has 66% more protein than pasta - pasta has 13g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and pasta has 98% less saturated fat than mozzarella cheese - pasta has 0.28g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Pasta has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than pasta - mozzarella cheese has 197ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than pasta - mozzarella cheese has 18iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and mozzarella cheese contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Pasta and mozzarella cheese contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12. Both pasta and mozzarella cheese contain significant amounts of riboflavin.
| Pasta | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.891 MG | 0.016 MG |
| Riboflavin | 0.4 MG | 0.27 MG |
| Niacin | 7.177 MG | 0.094 MG |
| Pantothenic acid | 0.431 MG | 0.071 MG |
| Vitamin B6 | 0.142 MG | 0.062 MG |
| Folate | 237 UG | 8 UG |
| Vitamin B12 | ~ | 0.73 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 26 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Pasta is an excellent source of iron and it has 15 times more iron than mozzarella cheese - pasta has 3.3mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Pasta is a great source of potassium and it has 197% more potassium than mozzarella cheese - pasta has 223mg of potassium per 100 grams and mozzarella cheese has 75mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.212 G |
| Total | 0.024 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both pasta and mozzarella cheese contain significant amounts of linoleic acid.
| Pasta | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 0.54 G | 0.566 G |
| Total | 0.54 G | 0.566 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 Pasta or Mozzarella Cheese .
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Pasta g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 pasta or mozzarella cheese contain more calories in 100 grams?Both pasta and mozzarella cheese are high in calories. Pasta has 20% more calories than mozzarella cheese - pasta has 371 calories in 100g and mozzarella cheese has 318 calories.
Does pasta or mozzarella cheese have more carbohydrates?
By weight, pasta is high in carbohydrates and mozzarella cheese has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does pasta or mozzarella cheese contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 26 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does pasta or mozzarella cheese contain more iron?
Pasta is an abundant source of iron and it has 15 times more iron than mozzarella cheese - pasta has 3.3mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.