Mozzarella Cheese vs. Russet Potato
Nutrition comparison of Mozzarella Cheese and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and russet potato:
- Mozzarella cheese has 6.3 times less carbohydrates than russet potato.
- Mozzarella cheese is an excellent source of Vitamin A, calcium and protein.
- Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and russet potato has 75% less calories than mozzarella cheese - russet potato has 79 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Russet Potato | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 3% | 89% |
| Fat | 70% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 6.3 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than mozzarella cheese - russet potato has 1.3g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Russet potato and mozzarella cheese contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 909% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and russet potato has 100% less saturated fat than mozzarella cheese - russet potato has 0.03g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Russet potato has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than mozzarella cheese - russet potato has 5.7mg 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 more Vitamin A than russet potato - mozzarella cheese has 197ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than russet potato - mozzarella cheese has 18iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and mozzarella cheese contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Russet potato and mozzarella cheese contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and russet potato contain significant amounts of folate.
| Mozzarella Cheese | Russet Potato | |
|---|---|---|
| Thiamin | 0.016 MG | 0.082 MG |
| Riboflavin | 0.27 MG | 0.033 MG |
| Niacin | 0.094 MG | 1.035 MG |
| Pantothenic acid | 0.071 MG | 0.301 MG |
| Vitamin B6 | 0.062 MG | 0.345 MG |
| Folate | 8 UG | 14 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 43 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Russet potato has 330% more iron than mozzarella cheese - russet potato has 0.86mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 456% more potassium than mozzarella cheese - russet potato has 417mg of potassium per 100 grams and mozzarella cheese has 75mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Mozzarella Cheese | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.01 G |
| Total | 0.212 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than russet potato per 100 grams.
| Mozzarella Cheese | Russet Potato | |
|---|---|---|
| linoleic acid | 0.566 G | 0.032 G |
| Total | 0.566 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Russet Potato 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 russet potato or mozzarella cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and russet potato has 80% less calories than mozzarella cheese - russet potato has 79 calories in 100g and mozzarella cheese has 318 calories.
Does russet potato or mozzarella cheese have more carbohydrates?
By weight, mozzarella cheese has 6.3 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does russet potato or mozzarella cheese contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 43 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does russet potato or mozzarella cheese contain more potassium?
Russet potato is a rich source of potassium and it has 460% more potassium than mozzarella cheese - russet potato has 417mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.