Cheese MozzarellavsNuts Coconut Meat (Raw)
Cheese Mozzarella has 299 calories and 22g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Cheese Mozzarella has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Nuts Coconut Meat (Raw)
Go with Cheese Mozzarella at just 299 kcal per 100g — 16% fewer calories.
Cheese Mozzarella will keep you satisfied longer with 22.2g protein, 22.1g fat — fat and protein slow digestion while fiber adds bulk.
Cheese Mozzarella packs 22.2g of protein per 100g (30% of calories from protein) — the better pick for muscle growth and recovery.
Cheese Mozzarella is the heart-friendlier option with lower saturated fat.
Nuts Coconut Meat (Raw) provides 356mg of potassium per 100g — important for muscle function and hydration.
Cheese Mozzarella provides 505mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg per 100g.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Mozzarella Whole Milk | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 354kcal18% | <0.1kcal |
| Protein | 22g44% | 3.3g7% | +19g |
| Total Fat | 22g28% | 34g43% | <0.1g |
| Saturated Fat | 14g70% | 30g149% | <0.1g |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 15g6% | <0.1g |
| Dietary Fiber | 0g0% | 9.0g32% | <0.1g |
| Sugars | 0g | 6.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 0mcg0% | +179mcg |
| Vitamin C | 0mg0% | 3.3mg4% | <0.1mg |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | 0.24mg2% | <0.1mg |
| Vitamin K | 2.3mcg2% | 0.20mcg0% | +2.1mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | <0.1mg2% | +0.26mg |
| Niacin (B3) | 0.10mg1% | 0.54mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 20mg1% | +466mg |
| Calcium | 505mg39% | 14mg1% | +491mg |
| Iron | 0.44mg2% | 2.4mg14% | <0.1mg |
| Potassium | 76mg2% | 356mg8% | <0.1mg |
| Phosphorus | 354mg28% | 113mg9% | +241mg |
| Magnesium | 20mg5% | 32mg8% | <0.1mg |
| Zinc | 2.9mg27% | 1.1mg10% | +1.8mg |
| Copper | <0.1mg1% | 0.43mg48% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 17mcg31% | 10mcg18% | +6.9mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is moderately lower in calories than Nuts Coconut Meat (Raw), containing 299 kcal compared to 354 kcal per 100g (18% fewer calories).
Protein: Cheese Mozzarella provides more protein with 22.2g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Cheese Mozzarella offers better value for building and maintaining muscle.
Fat: Cheese Mozzarella is the leaner option with 22.1g of total fat per 100g compared to 33.5g. Cheese Mozzarella has less saturated fat (13.9g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Mozzarella: 179mcg vs 0mcg), Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Nuts Coconut Meat (Raw): 1.5mg vs 0.03mg), Calcium (Cheese Mozzarella: 505mg vs 14mg), Copper (Nuts Coconut Meat (Raw): 0.435mg vs 0.011mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Cheese Mozzarella fits a high-protein diet. Nuts Coconut Meat (Raw) fits a low-sodium diet. Nuts Coconut Meat (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Nuts Coconut Meat (Raw)?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Cheese Mozzarella or Nuts Coconut Meat (Raw)?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 354 kcal.
- Is Cheese Mozzarella or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Nuts Coconut Meat (Raw)?
- Cheese Mozzarella is leaner with 22.1g of fat per 100g compared to 33.5g.
- Which has more fiber, Cheese Mozzarella or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 0g.