Cheese Mozzarella vs Yogurt Plain
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 7.31 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 274 kcal.
- Cheese Mozzarella leads in 21 micronutrients, including Vitamin A, Vitamin E, Vitamin K.
- Yogurt Plain leads in 17 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Mozzarella | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.06 g | 7.31 g |
| Carbs | 1.48 g | 10.7 g |
| Fat | 6.38 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 66.3 µg | 23.3 µg |
| Thiamin (B1) | 0.008 mg | 0.071 mg |
| Riboflavin (B2) | 0.118 mg | 0.338 mg |
| Niacin (B3) | 0.041 mg | 0.182 mg |
| Pantothenic Acid (B5) | 0.1 mg | 0.877 mg |
| Vitamin B6 | 0.029 mg | 0.073 mg |
| Folate | 5.62 µg | 16.2 µg |
| Vitamin B12 | 0.472 µg | 0.833 µg |
| Choline | 5.55 mg | 24.7 mg |
| Vitamin C | 0 mg | 1.19 mg |
| Vitamin D | 0.12 µg | 0.356 µg |
| Vitamin E | 0.106 mg | 0.049 mg |
| Vitamin K | 0.626 µg | 0.325 µg |
| Minerals | ||
| Calcium | 259 mg | 259 mg |
| Iron | 0.095 mg | 0.071 mg |
| Magnesium | 9.42 mg | 24.2 mg |
| Phosphorus | 184 mg | 203 mg |
| Potassium | 39.8 mg | 331 mg |
| Sodium | 211 mg | 93 mg |
| Zinc | 1.19 mg | 1.13 mg |
| Copper | 0.01 mg | 0.013 mg |
| Manganese | 0.01 mg | 0.005 mg |
| Selenium | 7.46 µg | 4.92 µg |
| Iodine | 65.2 µg | 29.6 µg |
| Carbohydrates | ||
| Fiber | 0.094 g | 0 g |
| Sugar | 0.469 g | 10.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.235 g | 0.076 g |
| Monounsaturated Fat | 1.76 g | 0.911 g |
| Saturated Fat | 3.88 g | 2.25 g |
| Trans Fat | 0.26 g | 0 g |
| Cholesterol | 22.8 mg | 12.5 mg |
| Omega-3 (ALA) | 0.027 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.162 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.255 g | 0.193 g |
| Isoleucine | 0.425 g | 0.427 g |
| Leucine | 0.777 g | 0.787 g |
| Lysine | 0.63 g | 0.701 g |
| Methionine | 0.213 g | 0.231 g |
| Cystine | 0.048 g | 0.071 g |
| Phenylalanine | 0.418 g | 0.427 g |
| Tyrosine | 0.445 g | 0.394 g |
| Threonine | 0.354 g | 0.321 g |
| Tryptophan | 0.148 g | 0.044 g |
| Valine | 0.526 g | 0.646 g |
| Arginine | 0.299 g | 0.235 g |
| Alanine | 0.269 g | 0.334 g |
| Serine | 0.63 g | 0.62 g |
| Proline | 1.86 g | 1.53 g |
| Glycine | 0.177 g | 0.188 g |
| Aspartic Acid | 0.892 g | 0.927 g |
| Glutamic Acid | 0.406 g | 0.484 g |
Per 100 grams
| Nutrient | Cheese Mozzarella | Yogurt Plain |
|---|---|---|
| Calories | 274 kcal | 61.6 kcal |
| Protein | 24.8 g | 4.5 g |
| Carbs | 4.04 g | 6.61 g |
| Fat | 17.5 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 181 µg | 14.3 µg |
| Thiamin (B1) | 0.023 mg | 0.044 mg |
| Riboflavin (B2) | 0.322 mg | 0.208 mg |
| Niacin (B3) | 0.113 mg | 0.112 mg |
| Pantothenic Acid (B5) | 0.274 mg | 0.54 mg |
| Vitamin B6 | 0.079 mg | 0.045 mg |
| Folate | 15.4 µg | 10 µg |
| Vitamin B12 | 1.29 µg | 0.513 µg |
| Choline | 15.2 mg | 15.2 mg |
| Vitamin C | 0 mg | 0.733 mg |
| Vitamin D | 0.329 µg | 0.219 µg |
| Vitamin E | 0.291 mg | 0.03 mg |
| Vitamin K | 1.71 µg | 0.2 µg |
| Minerals | ||
| Calcium | 708 mg | 159 mg |
| Iron | 0.259 mg | 0.044 mg |
| Magnesium | 25.8 mg | 14.9 mg |
| Phosphorus | 503 mg | 125 mg |
| Potassium | 109 mg | 204 mg |
| Sodium | 578 mg | 57.3 mg |
| Zinc | 3.26 mg | 0.695 mg |
| Copper | 0.028 mg | 0.008 mg |
| Manganese | 0.027 mg | 0.003 mg |
| Selenium | 20.4 µg | 3.03 µg |
| Iodine | 178 µg | 18.2 µg |
| Carbohydrates | ||
| Fiber | 0.257 g | 0 g |
| Sugar | 1.28 g | 6.46 g |
| Fats | ||
| Polyunsaturated Fat | 0.644 g | 0.047 g |
| Monounsaturated Fat | 4.81 g | 0.561 g |
| Saturated Fat | 10.6 g | 1.38 g |
| Trans Fat | 0.711 g | 0 g |
| Cholesterol | 62.3 mg | 7.72 mg |
| Omega-3 (ALA) | 0.074 g | 0 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.442 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.697 g | 0.119 g |
| Isoleucine | 1.16 g | 0.263 g |
| Leucine | 2.13 g | 0.485 g |
| Lysine | 1.73 g | 0.432 g |
| Methionine | 0.584 g | 0.142 g |
| Cystine | 0.13 g | 0.044 g |
| Phenylalanine | 1.14 g | 0.263 g |
| Tyrosine | 1.22 g | 0.243 g |
| Threonine | 0.968 g | 0.198 g |
| Tryptophan | 0.404 g | 0.027 g |
| Valine | 1.44 g | 0.398 g |
| Arginine | 0.819 g | 0.145 g |
| Alanine | 0.736 g | 0.206 g |
| Serine | 1.72 g | 0.382 g |
| Proline | 5.1 g | 0.943 g |
| Glycine | 0.483 g | 0.116 g |
| Aspartic Acid | 2.44 g | 0.571 g |
| Glutamic Acid | 1.11 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Mozzarella and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.