Bushra Griffith
Mozzarella and feta cheese are both popular cheeses with distinct textures and tastes. While feta is a soft, salty, white cheese from Greece, mozzarella is a soft white cheese with a high moisture content. Both cheeses are high in calcium, protein, and vitamins, but they differ in their nutritional profiles. This comparison of mozzarella and feta cheese explores their calorie content and other key differences to determine which cheese is the healthier option.
| Characteristics | Values |
|---|---|
| Calories | Mozzarella has 20% more calories than feta cheese. Mozzarella has 318 calories per 100 grams, while feta has 265 calories per 100 grams. |
| Carbohydrates | Mozzarella has 2.5g of total carbs per 100 grams, while feta has 3.9g of carbohydrates. |
| Sugar | Mozzarella has 1g of sugar per 100 grams, while feta does not contain significant amounts. |
| Protein | Mozzarella has 52% more protein than feta cheese. Mozzarella has 21.6g of protein per 100 grams, while feta has 14.2g. |
| Saturated Fat | Mozzarella has 17% more saturated fat than feta cheese. Mozzarella has 15.6g of saturated fat per 100 grams, while feta has 13.3g. |
| Cholesterol | Both cheeses contain similar amounts of cholesterol, with mozzarella containing 89mg per 100 grams and feta containing 89mg. |
| Vitamin A | Mozzarella has 58% more Vitamin A than feta cheese. Mozzarella has 197ug of Vitamin A per 100 grams, while feta has 125ug. |
| Vitamin D | Both cheeses contain similar amounts of Vitamin D, with mozzarella containing 18iu per 100 grams and feta containing 16iu. |
| Vitamin E | Mozzarella has slightly more Vitamin E, with 0.21mg per 100 grams compared to feta's 0.18mg. |
| Phosphorus | Mozzarella has more phosphorus than feta. Mozzarella has 524mg, while feta has 337mg. |
| Sodium | Feta has a higher daily need coverage for sodium than mozzarella. |
| Vitamin B Profile | Feta is richer in vitamins B2, B5, B6, and B12, while mozzarella is richer in vitamin A. |
| Calcium | Both cheeses are high in calcium, with mozzarella providing an impressive 731 mg, surpassing feta's 493 mg, making it a superior choice for bone health. |
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What You'll Learn
Mozzarella has 20% more calories than feta cheese
Mozzarella cheese has 20% more calories than feta cheese. While feta cheese has 265 calories per 100 grams, mozzarella has 318 calories per 100 grams. Both cheeses are high in calcium, protein, saturated fat, and Vitamin A. However, feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, and vitamin B12. It also has twice as much phosphorus as mozzarella.
Mozzarella and feta cheeses are both high in calories, but feta is considered slightly lower in calories than mozzarella. Feta cheese is typically made from sheep's or goat's milk and is often packaged in brine to preserve freshness, which can make it high in sodium. Mozzarella, on the other hand, is a soft white cheese with a high moisture content and is lower in sodium compared to other cheeses.
In terms of nutritional benefits, feta cheese contains lactobacillus bacteria, which can improve overall gut microflora and aid in digestion. It also contains healthy fats, such as conjugated linoleic acids, which have anticarcinogenic and anti-diabetic properties. Additionally, calcium-rich foods like feta can decrease the risk of colorectal cancer.
Mozzarella cheese, on the other hand, contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum, which may improve gut health, promote immunity, and decrease inflammation. It is also a rich source of calcium, which is important for bone health and can also help reduce the risk of colorectal cancer.
Both cheeses offer unique textures and tastes, with feta adding a tangy kick to Mediterranean dishes and mozzarella providing a creamy consistency perfect for Italian cuisine. Ultimately, the choice between feta and mozzarella depends on personal preferences for flavor, texture, and intended culinary use.
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Mozzarella has 52% more protein than feta
Mozzarella and feta cheese are both high in calories, with mozzarella containing 20% more calories per 100 grams than feta. However, when it comes to protein content, mozzarella has a clear advantage. Mozzarella has 52% more protein than feta cheese, with 21.6 grams of protein per 100 grams compared to feta's 14.2 grams. This makes mozzarella an excellent choice for those looking to increase their protein intake.
Both cheeses offer a good amount of calcium, which is essential for bone health. While feta is a rich source of calcium, promoting bone health and reducing osteoporosis damage, mozzarella provides an even more impressive amount of calcium. Mozzarella is also a good source of vitamin A, with 58% more vitamin A content than feta cheese per 100 grams.
Feta cheese, on the other hand, has its own nutritional benefits. It contains healthy fats, such as conjugated linoleic acids, which have anticarcinogenic and anti-diabetic properties. Feta also has a richer vitamin profile than mozzarella, containing higher levels of vitamins B2, B5, B6, and B12. These vitamins offer a range of health benefits. For example, vitamin B12 helps control homocysteine levels, which are a primary cause of blood vessel inflammation and atherosclerosis.
In terms of sodium content, feta has a significantly higher level of sodium than mozzarella. This is an important consideration for individuals monitoring their salt intake. Additionally, feta cheese is often packaged in brine to preserve freshness, further contributing to its high sodium content. However, it's worth noting that natural cheeses like mozzarella are generally recommended for those seeking low-sodium options.
Both mozzarella and feta cheeses offer a range of nutritional benefits, and choosing between the two ultimately depends on personal preference, intended culinary use, and specific dietary needs. While mozzarella has a higher protein content and lower sodium levels, feta provides more calcium and certain vitamins.
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Feta has 17% less saturated fat than mozzarella
Mozzarella and feta cheese are both high in calories, vitamin A, calcium, protein, and saturated fat. However, feta cheese has 17% less saturated fat than mozzarella cheese. While mozzarella has 15.6g of saturated fat per 100 grams, feta cheese has 13.3g of saturated fat.
Feta cheese is also a rich source of calcium and phosphorus, which promotes overall bone health and reduces osteoporosis damage to bones. It contains lactobacillus bacteria, which improves overall gut microflora and aids in digestion. Feta cheese also contains healthy fats, such as conjugated linoleic acids, which have anticarcinogenic and anti-diabetic characteristics.
Mozzarella cheese, on the other hand, has higher protein content, making it an excellent choice for those looking to increase their protein intake. It also contains beneficial bacteria from fermentation, including strains of Lactobacillus casei and Lactobacillus fermentum, which may improve gut health, promote immunity, and decrease inflammation.
Both cheeses offer essential vitamins and minerals and can be part of a balanced diet. Choosing between the two depends on personal preference, flavour, texture, and intended culinary use.
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Mozzarella has 524mg of phosphorus, feta has 337mg
Mozzarella and feta cheese are both high in calories, but mozzarella has 20% more calories per 100 grams than feta, with 318 calories compared to feta's 265. Mozzarella is also higher in saturated fat, with 17% more saturated fat per 100 grams than feta. However, when it comes to phosphorus content, mozzarella contains significantly more, with 524mg, while feta contains 337mg.
Phosphorus is an essential mineral that plays a crucial role in bone health. It is a component of bone tissue, and consuming adequate amounts of phosphorus, along with calcium, is important for maintaining bone density and preventing osteoporosis. Feta cheese is particularly notable for its phosphorus content, as it provides a good amount of this mineral relative to its calorie content.
Mozzarella cheese, on the other hand, is known for its high moisture content and softer texture. While it provides more phosphorus per serving than feta, it is also higher in calories and saturated fat. This means that, when it comes to phosphorus content specifically, feta cheese may be a more efficient choice, providing a relatively high amount of this bone-supporting mineral for fewer calories.
Both cheeses offer a range of other nutrients as well. For example, feta is a good source of calcium, protein, and B vitamins, while mozzarella provides beneficial bacteria that can act as probiotics, potentially improving gut health and boosting immunity. However, it's important to note that feta's high sodium content can be a concern for some individuals, particularly those watching their blood pressure, and pregnant women should avoid unpasteurized feta.
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Feta is packaged in brine, so it's high in sodium
When comparing the nutritional profiles of mozzarella and feta cheese, one aspect that stands out is the difference in sodium content. This is largely due to the packaging and preservation methods used for feta cheese. Feta is traditionally packaged and stored in a brine solution, which is a mixture of water and salt. This brining process is a common preservation technique used for various cheeses, and it significantly impacts the sodium content of the final product.
The primary purpose of brining feta is to extend its shelf life and maintain its characteristic texture and flavor. Brine acts as a natural preservative, inhibiting the growth of undesirable microorganisms and preventing the early spoilage of the cheese. However, the prolonged exposure to brine results in a substantial increase in the sodium content of feta cheese.
Mozzarella, on the other hand, is typically fresh and not subjected to prolonged brining. While some mozzarella varieties may be packaged in a light brine or whey solution, the exposure time is generally shorter compared to feta. As a result, mozzarella tends to have a lower sodium content than feta.
The high sodium content of feta cheese is a consideration for individuals watching their salt intake. Excess sodium consumption can contribute to increased blood pressure and water retention, impacting overall cardiovascular health. For this reason, those on low-sodium diets or with specific health concerns may need to monitor their feta intake or opt for reduced-sodium alternatives.
It is important to note that the brine used for feta also contributes to its distinctive flavor and texture. The brining process influences the moisture content and can enhance the tangy, salty flavor profile characteristic of feta cheese. This unique flavor and texture have become synonymous with feta, making it a beloved ingredient in salads, sandwiches, and various Mediterranean dishes.
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Frequently asked questions
Yes, mozzarella cheese has 20% more calories than feta cheese per 100 grams.
Mozzarella cheese has 318 calories per 100 grams.
Feta cheese has 265 calories per 100 grams.
Feta cheese is rich in calcium and phosphorus, which promotes bone health and reduces osteoporosis damage to bones. It also contains healthy fats like conjugated linoleic acids, which have anticarcinogenic and anti-diabetic properties.
Mozzarella is a good source of calcium, which is important for bone health. It also contains bacteria that act as probiotics, which may improve gut health and immunity, and decrease inflammation.
