Randy Chandler
Feta and mozzarella are both soft, white cheeses. They are similar in texture and flavour and are used in similar ways in cooking. However, they have some nutritional differences. Both cheeses are high in saturated fat and calories, but mozzarella has 20% more calories than feta. Mozzarella is lower in sodium, fat, and cholesterol, but feta has a richer vitamin profile and is a good source of calcium and phosphorus.
| Characteristics | Values |
|---|---|
| Sodium | Mozzarella is lower in sodium than feta cheese |
| Fat | Mozzarella is lower in fat than feta cheese |
| Cholesterol | Both cheeses contain similar amounts of cholesterol |
| Protein | Mozzarella is richer in protein than feta cheese |
| Carbohydrates | Both cheeses are low in carbohydrates, with mozzarella having 2.5g of total carbs per 100g and feta having 3.9g |
| Sugar | Feta cheese has less sugar than mozzarella |
| Calories | Mozzarella has 20% more calories than feta cheese |
| Iron | Feta cheese has 225% more iron than mozzarella |
| Potassium | Both cheeses contain similar amounts of potassium |
| Vitamin A | Mozzarella has 58% more vitamin A than feta cheese |
| Vitamin D | Both cheeses contain similar amounts of vitamin D |
| Vitamin E | Mozzarella has slightly more vitamin E than feta cheese |
| Vitamin K | Mozzarella has slightly more vitamin K than feta cheese |
| B Vitamins | Feta cheese is richer in B vitamins, including B2, B5, B6, B12, thiamin, riboflavin, niacin, pantothenic acid, and folate |
| Calcium | Both cheeses are rich in calcium |
| Phosphorus | Mozzarella has twice as much phosphorus as feta cheese |
| Lactose | Both cheeses contain lactose, which may cause digestive issues for lactose-intolerant individuals |
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What You'll Learn
Feta has more B vitamins, iron, and iodine
While mozzarella is generally considered the healthier option, feta cheese does have a richer vitamin profile. Feta contains more B vitamins, including thiamin, riboflavin, niacin, pantothenic acid (B5), vitamin B6, and vitamin B12. These B vitamins contribute to overall health and well-being, and their presence in feta cheese makes it a more nutritious option in this regard.
Feta cheese also contains significantly more iron than mozzarella. With 0.65mg of iron per 100 grams, feta has almost three times as much iron as mozzarella, which contains only 0.2mg per 100 grams. This makes feta a better source of iron, an essential mineral that plays a crucial role in transporting oxygen in the body and maintaining overall health.
In addition to its higher iron content, feta cheese also provides a good source of iodine. Iodine is a trace mineral that is essential for the production of thyroid hormones, which regulate metabolism and other important bodily functions. While the exact iodine content of feta cheese can vary depending on the type of milk used and other factors, it is generally recognized as a good source of this important nutrient.
While feta cheese offers these nutritional benefits, it is important to consider its high sodium content. Feta is often packaged in brine, which contributes to its salty taste and increases its sodium levels. This can be a concern for individuals watching their sodium intake, as high sodium diets are linked to an increased risk of hypertension. Therefore, while feta cheese provides more B vitamins, iron, and iodine, it should be consumed in moderation as part of a balanced diet.
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Mozzarella is lower in sodium, fat, and calories
Mozzarella is a healthier option than feta cheese due to its lower content of sodium, fat, and calories.
Firstly, mozzarella is lower in sodium. Feta cheese is often packaged in brine to preserve its freshness, which makes it high in sodium. The high sodium content of feta increases the risk factors of developing hypertension and complicates the outcome if hypertension already exists. On the other hand, mozzarella is a low-sodium cheese, making it a better option for those watching their sodium intake.
Secondly, mozzarella is lower in fat. While both cheeses are high in saturated fat, feta has a higher fat content than mozzarella. Mozzarella is a soft cheese, and soft cheeses tend to have less fat than hard cheeses. Additionally, low-fat cheese options are available, which typically contain about 25% less fat. Therefore, choosing mozzarella over feta can help reduce fat intake.
Lastly, mozzarella is lower in calories. Feta cheese has 265 calories per 100 grams, while mozzarella has 20% more calories, with 318 calories per 100 grams. Mozzarella also has fewer calories per ounce, with 70 calories compared to feta's 75 calories per ounce. Thus, for those counting calories, mozzarella is a better option.
In summary, while both cheeses offer nutritional benefits, mozzarella is the healthier choice when comparing sodium, fat, and calorie content.
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Mozzarella has more protein, zinc, phosphorus, and vitamin A
Feta and mozzarella are both soft, white cheeses with high moisture content. They are similar in that they both contain calcium, protein, and vitamins, but differ in their nutritional content.
Mozzarella is richer in proteins, zinc, phosphorus, and vitamin A. In terms of protein, mozzarella has 52% more protein than feta cheese. Specifically, mozzarella has 21.6g of protein per 100 grams, while feta has 14.2g of protein per 100 grams. Mozzarella also contains 524mg of phosphorus, whereas feta contains 337mg, making feta's phosphorus content twice as low. In terms of vitamin A, mozzarella has 58% more vitamin A than feta, with 197ug of vitamin A per 100 grams compared to feta's 125ug.
Mozzarella is also lower in sodium, fat, and cholesterol than feta. Feta's sodium content is 39% higher than mozzarella's, and it is also higher in fat and cholesterol. Feta is packaged in brine to preserve freshness, which contributes to its high sodium content.
In summary, mozzarella has more protein, zinc, phosphorus, and vitamin A than feta cheese. However, it is important to consider overall nutritional content and health impacts when comparing different cheeses.
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Feta is a good source of calcium, lowering colorectal cancer risk
Feta cheese is a good source of calcium, which is essential for bone health and can also help to reduce the risk of colorectal cancer. While feta has a high sodium content, which can increase the risk of hypertension, it is a rich source of calcium and phosphorus, promoting overall bone health. Feta also contains healthy fats, such as conjugated linoleic acids, which have been linked to a reduced risk of certain types of cancer.
Feta cheese is a fresh, white cheese that is a staple of Greek cuisine, often made from sheep's or goat's milk. It is a good source of calcium, which is a mineral that plays an important role in maintaining strong bones and teeth. Calcium is also necessary for proper muscle function, nerve transmission, and maintaining a regular heartbeat.
The calcium in feta cheese can help to lower the risk of colorectal cancer. Studies have shown that calcium-rich foods can decrease the chances of developing this type of cancer. Feta also contains other essential nutrients, including phosphorus, vitamin B, and healthy fats, making it a nutritious addition to a balanced diet.
When compared to mozzarella, feta has a higher daily need coverage for sodium, which can be a concern for those monitoring their blood pressure. However, feta's calcium content and other nutritional benefits make it a valuable part of a healthy diet when consumed in moderation.
While feta cheese offers these health benefits, it is important to remember that cheese, in general, can be high in fat, sodium, and calories. As registered dietitian nutritionist Sara Haas advises, it is all about balance and choosing cheeses with great flavor so that smaller portions can be enjoyed.
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Mozzarella has beneficial bacteria, boosting immunity
Mozzarella is a healthier cheese than feta. While feta is a rich source of calcium and phosphorus, promoting bone health and reducing osteoporosis damage, it is also packaged in brine to preserve freshness, making it high in sodium. This increases the risk of hypertension. Mozzarella, on the other hand, is lower in sodium and fat, and richer in proteins, zinc, phosphorus, calcium, and vitamin A.
Mozzarella also contains beneficial bacteria, including strains of Lactobacillus casei and Lactobacillus fermentum, which act as probiotics. These probiotics have been linked to improved gut health and regularity, as well as a boost to the immune system. One study found that consuming Lactobacillus fermentum daily for three months significantly reduced the duration of respiratory infections.
In addition to its beneficial bacteria, mozzarella is also a good source of calcium, which is not only important for bone health but also may decrease the risk of colorectal cancer. While feta also contains calcium, a high intake of calcium-rich foods has been linked to an increased risk of prostate cancer.
When it comes to choosing between mozzarella and feta, mozzarella is the healthier option, especially considering its lower sodium content and the presence of beneficial bacteria that can boost immunity.
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Frequently asked questions
It depends on your diet and nutritional needs. Feta cheese is richer in B complex vitamins, iron, and calcium. Mozzarella, on the other hand, is lower in sodium, fat, and cholesterol, and is richer in protein, zinc, phosphorus, and vitamin A.
Yes, feta cheese is often packaged in brine to preserve freshness, which makes it high in sodium.
No, mozzarella is a low-sodium cheese.
Feta cheese has 265 calories per 100 grams, while mozzarella has 318 calories per 100 grams. Feta is lower in calories.
Both cheeses contain lactose, which may cause digestive issues for lactose-intolerant people. However, mozzarella is lower in lactose and may be a better option.
