Mozzarella Cheese vs. Squash
Nutrition comparison of Mozzarella Cheese and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and squash:
- Both squash and mozzarella cheese are high in Vitamin A and calcium.
- Mozzarella cheese has 3.2 times less carbohydrates than squash.
- Mozzarella cheese is an excellent source of protein.
- Squash has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and squash has 87% less calories than mozzarella cheese - squash has 40 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 squash per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Squash | |
|---|---|---|
| Protein | 27% | 8% |
| Carbohydrates | 3% | 91% |
| Fat | 70% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 3.2 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - squash has 3.2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Squash and mozzarella cheese contain similar amounts of sugar - squash has 2g 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 23 times more protein than squash - squash has 0.9g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and squash has 100% less saturated fat than mozzarella cheese - squash has 0.02g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Squash has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than mozzarella cheese - squash has 15.1mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Both squash and mozzarella cheese are high in Vitamin A. Squash has 183% more Vitamin A than mozzarella cheese - squash has 558ug of Vitamin A per 100 grams and mozzarella cheese has 197ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than squash - mozzarella cheese has 18iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and mozzarella cheese contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Squash and mozzarella cheese contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and squash contain significant amounts of Vitamin B6.
| Mozzarella Cheese | Squash | |
|---|---|---|
| Thiamin | 0.016 MG | 0.072 MG |
| Riboflavin | 0.27 MG | 0.017 MG |
| Niacin | 0.094 MG | 0.969 MG |
| Pantothenic acid | 0.071 MG | 0.359 MG |
| Vitamin B6 | 0.062 MG | 0.124 MG |
| Folate | 8 UG | 19 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both squash and mozzarella cheese are high in calcium. Mozzarella cheese has 13 times more calcium than squash - squash has 41mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Squash and mozzarella cheese contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Squash is a great source of potassium and it has 279% more potassium than mozzarella cheese - squash has 284mg 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 | Squash | |
|---|---|---|
| beta-carotene | 63 UG | 4570 UG |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than squash per 100 grams.
| Mozzarella Cheese | Squash | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.024 G |
| Total | 0.212 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than squash per 100 grams.
| Mozzarella Cheese | Squash | |
|---|---|---|
| linoleic acid | 0.566 G | 0.014 G |
| Total | 0.566 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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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 % |
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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 squash or mozzarella cheese contain more calories in 100 grams?Mozzarella cheese is high in calories and squash has 90% less calories than mozzarella cheese - squash has 40 calories in 100g and mozzarella cheese has 318 calories.
Does squash or mozzarella cheese have more carbohydrates?
By weight, mozzarella cheese has 3.2 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does squash or mozzarella cheese contain more calcium?
Both squash and mozzarella cheese are high in calcium. Mozzarella cheese has 13 times more calcium than squash - squash has 41mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.