Cheese Mozzarella vs Yogurt Fruit
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Cheese Mozzarella has more protein per 100 calories: 9.06 g against 4.36 g.
- Yogurt Fruit is lighter per 100 g: 102 kcal against 274 kcal.
- Cheese Mozzarella leads in 36 micronutrients, including Vitamin A, Vitamin E, Vitamin K.
- Yogurt Fruit leads in 14 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Mozzarella | Yogurt Fruit |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.06 g | 4.36 g |
| Carbs | 1.48 g | 18.3 g |
| Fat | 6.38 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 66.3 µg | 49.5 µg |
| Thiamin (B1) | 0.008 mg | 0.037 mg |
| Riboflavin (B2) | 0.118 mg | 0.173 mg |
| Niacin (B3) | 0.041 mg | 0.095 mg |
| Pantothenic Acid (B5) | 0.1 mg | 0.488 mg |
| Vitamin B6 | 0.029 mg | 0.04 mg |
| Folate | 5.62 µg | 9.21 µg |
| Vitamin B12 | 0.472 µg | 0.469 µg |
| Choline | 5.55 mg | 14.4 mg |
| Vitamin C | 0 mg | 0.655 mg |
| Vitamin D | 0.12 µg | 0.635 µg |
| Vitamin E | 0.106 mg | 0.032 mg |
| Vitamin K | 0.626 µg | 0.456 µg |
| Minerals | ||
| Calcium | 259 mg | 147 mg |
| Iron | 0.095 mg | 0.065 mg |
| Magnesium | 9.42 mg | 14.5 mg |
| Phosphorus | 184 mg | 119 mg |
| Potassium | 39.8 mg | 188 mg |
| Sodium | 211 mg | 56.2 mg |
| Zinc | 1.19 mg | 0.736 mg |
| Copper | 0.01 mg | 0.078 mg |
| Manganese | 0.01 mg | 0.063 mg |
| Selenium | 7.46 µg | 2.94 µg |
| Iodine | 65.2 µg | 49.5 µg |
| Carbohydrates | ||
| Fiber | 0.094 g | 0 g |
| Sugar | 0.469 g | 13.2 g |
| Fats | ||
| Polyunsaturated Fat | 0.235 g | 0.034 g |
| Monounsaturated Fat | 1.76 g | 0.333 g |
| Saturated Fat | 3.88 g | 0.782 g |
| Trans Fat | 0.26 g | 0 g |
| Cholesterol | 22.8 mg | 5.02 mg |
| Omega-3 (ALA) | 0.027 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.162 g | 0.024 g |
| Amino Acids | ||
| Histidine | 0.255 g | 0.108 g |
| Isoleucine | 0.425 g | 0.238 g |
| Leucine | 0.777 g | 0.439 g |
| Lysine | 0.63 g | 0.391 g |
| Methionine | 0.213 g | 0.129 g |
| Cystine | 0.048 g | 0.04 g |
| Phenylalanine | 0.418 g | 0.238 g |
| Tyrosine | 0.445 g | 0.221 g |
| Threonine | 0.354 g | 0.179 g |
| Tryptophan | 0.148 g | 0.024 g |
| Valine | 0.526 g | 0.361 g |
| Arginine | 0.299 g | 0.132 g |
| Alanine | 0.269 g | 0.186 g |
| Serine | 0.63 g | 0.346 g |
| Proline | 1.86 g | 0.854 g |
| Glycine | 0.177 g | 0.105 g |
| Aspartic Acid | 0.892 g | 0.517 g |
| Glutamic Acid | 0.406 g | 0.27 g |
Per 100 grams
| Nutrient | Cheese Mozzarella | Yogurt Fruit |
|---|---|---|
| Calories | 274 kcal | 102 kcal |
| Protein | 24.8 g | 4.47 g |
| Carbs | 4.04 g | 18.7 g |
| Fat | 17.5 g | 1.24 g |
| Vitamins | ||
| Vitamin A | 181 µg | 50.7 µg |
| Thiamin (B1) | 0.023 mg | 0.038 mg |
| Riboflavin (B2) | 0.322 mg | 0.177 mg |
| Niacin (B3) | 0.113 mg | 0.097 mg |
| Pantothenic Acid (B5) | 0.274 mg | 0.5 mg |
| Vitamin B6 | 0.079 mg | 0.041 mg |
| Folate | 15.4 µg | 9.43 µg |
| Vitamin B12 | 1.29 µg | 0.48 µg |
| Choline | 15.2 mg | 14.8 mg |
| Vitamin C | 0 mg | 0.671 mg |
| Vitamin D | 0.329 µg | 0.65 µg |
| Vitamin E | 0.291 mg | 0.033 mg |
| Vitamin K | 1.71 µg | 0.467 µg |
| Minerals | ||
| Calcium | 708 mg | 150 mg |
| Iron | 0.259 mg | 0.067 mg |
| Magnesium | 25.8 mg | 14.9 mg |
| Phosphorus | 503 mg | 122 mg |
| Potassium | 109 mg | 193 mg |
| Sodium | 578 mg | 57.6 mg |
| Zinc | 3.26 mg | 0.754 mg |
| Copper | 0.028 mg | 0.08 mg |
| Manganese | 0.027 mg | 0.065 mg |
| Selenium | 20.4 µg | 3.01 µg |
| Iodine | 178 µg | 50.7 µg |
| Carbohydrates | ||
| Fiber | 0.257 g | 0 g |
| Sugar | 1.28 g | 13.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.644 g | 0.035 g |
| Monounsaturated Fat | 4.81 g | 0.341 g |
| Saturated Fat | 10.6 g | 0.801 g |
| Trans Fat | 0.711 g | 0 g |
| Cholesterol | 62.3 mg | 5.14 mg |
| Omega-3 (ALA) | 0.074 g | 0 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.442 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.697 g | 0.111 g |
| Isoleucine | 1.16 g | 0.244 g |
| Leucine | 2.13 g | 0.45 g |
| Lysine | 1.73 g | 0.401 g |
| Methionine | 0.584 g | 0.132 g |
| Cystine | 0.13 g | 0.041 g |
| Phenylalanine | 1.14 g | 0.244 g |
| Tyrosine | 1.22 g | 0.226 g |
| Threonine | 0.968 g | 0.183 g |
| Tryptophan | 0.404 g | 0.025 g |
| Valine | 1.44 g | 0.37 g |
| Arginine | 0.819 g | 0.135 g |
| Alanine | 0.736 g | 0.191 g |
| Serine | 1.72 g | 0.354 g |
| Proline | 5.1 g | 0.875 g |
| Glycine | 0.483 g | 0.108 g |
| Aspartic Acid | 2.44 g | 0.53 g |
| Glutamic Acid | 1.11 g | 0.277 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Mozzarella and Yogurt Fruit, including preparation variants and research-cited compound levels, or compare any two foods.