Whole Wheat Bread vs. Mozzarella Cheese

Nutrition comparison of Whole Wheat Bread and Mozzarella Cheese


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

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

For a quick recap of significant nutrients and differences in whole wheat bread and mozzarella cheese:

  • Both whole wheat bread and mozzarella cheese are high in calcium, calories and protein.
  • Mozzarella cheese has 5.3 times less sugar than whole wheat bread.
  • Mozzarella cheese has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than mozzarella cheese.
  • Mozzarella cheese is an excellent source of Vitamin A.
  • Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of dietary fiber.
Detailed nutritional comparison of whole wheat bread and mozzarella cheese 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Mozzarella Cheese src

Calories and Carbs

calories

Both whole wheat bread and mozzarella cheese are high in calories. Mozzarella cheese has 20% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and mozzarella cheese has 318 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Mozzarella Cheese
Protein 20% 27%
Carbohydrates 66% 3%
Fat 14% 70%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and mozzarella cheese has 94% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - whole wheat bread has 7.4g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.

sugar

Mozzarella cheese has 5.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and mozzarella cheese has 1g of sugar.

Protein

protein

Both whole wheat bread and mozzarella cheese are high in protein. Mozzarella cheese has 62% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and mozzarella cheese has 21.6g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and whole wheat bread has 94% less saturated fat than mozzarella cheese - whole wheat bread has 0.87g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.

cholesterol

Whole wheat bread has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and mozzarella cheese contain similar amounts of Vitamin C - whole wheat bread has 0.1mg 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 whole wheat bread - mozzarella cheese has 197ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin D

Mozzarella cheese has more Vitamin D than whole wheat bread - mozzarella cheese has 18iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and mozzarella cheese contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.

Vitamin K

Whole wheat bread and mozzarella cheese contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.

Whole Wheat Bread Mozzarella Cheese
Thiamin 0.279 MG 0.016 MG
Riboflavin 0.131 MG 0.27 MG
Niacin 4.042 MG 0.094 MG
Pantothenic acid 0.336 MG 0.071 MG
Vitamin B6 0.263 MG 0.062 MG
Folate 75 UG 8 UG
Vitamin B12 ~ 0.73 UG

Minerals

calcium

Both whole wheat bread and mozzarella cheese are high in calcium. Mozzarella cheese has 458% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 11 times more iron than mozzarella cheese - whole wheat bread has 2.5mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 207% more potassium than mozzarella cheese - whole wheat bread has 230mg 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 has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than mozzarella cheese per 100 grams.

Whole Wheat Bread Mozzarella Cheese
beta-carotene 1 UG 63 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and mozzarella cheese contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Mozzarella Cheese
alpha linoleic acid 0.205 G 0.212 G
Total 0.205 G 0.212 G

omega 6s

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

Whole Wheat Bread Mozzarella Cheese
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.566 G
Total 1.669 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 Whole Wheat Bread or Mozzarella Cheese .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .

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FAQ

Does whole wheat bread or mozzarella cheese contain more calories in 100 grams?
Both whole wheat bread and mozzarella cheese are high in calories. Mozzarella cheese has 20% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and mozzarella cheese has 318 calories.

Does whole wheat bread or mozzarella cheese have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and mozzarella cheese has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.

Does whole wheat bread or mozzarella cheese contain more calcium?
Both whole wheat bread and mozzarella cheese are high in calcium. Mozzarella cheese has 460% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.