Cheese MozzarellavsNuts Walnuts
Cheese Mozzarella has 299 calories and 22g protein per 100g. Nuts Walnuts has 654 calories and 15g 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 Walnuts
Go with Cheese Mozzarella at just 299 kcal per 100g — 54% 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.
Nuts Walnuts is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Walnuts provides 441mg 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 Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Mozzarella Whole Milk | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 654kcal33% | <0.1kcal |
| Protein | 22g44% | 15g30% | +7.0g |
| Total Fat | 22g28% | 65g84% | <0.1g |
| Saturated Fat | 14g70% | 6.1g31% | +7.8g |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 14g5% | <0.1g |
| Dietary Fiber | 0g0% | 6.7g24% | <0.1g |
| Sugars | 0g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 1.0mcg0% | +178mcg |
| Vitamin C | 0mg0% | 1.3mg1% | <0.1mg |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | 0.70mg5% | <0.1mg |
| Vitamin K | 2.3mcg2% | 2.7mcg2% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.34mg28% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.15mg12% | +0.13mg |
| Niacin (B3) | 0.10mg1% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 2.0mg0% | +484mg |
| Calcium | 505mg39% | 98mg8% | +407mg |
| Iron | 0.44mg2% | 2.9mg16% | <0.1mg |
| Potassium | 76mg2% | 441mg9% | <0.1mg |
| Phosphorus | 354mg28% | 346mg28% | +8.0mg |
| Magnesium | 20mg5% | 158mg38% | <0.1mg |
| Zinc | 2.9mg27% | 3.1mg28% | <0.1mg |
| Copper | <0.1mg1% | 1.6mg177% | <0.1mg |
| Manganese | <0.1mg1% | 3.4mg148% | <0.1mg |
| Selenium | 17mcg31% | 4.9mcg9% | +12mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is significantly lower in calories at just 299 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 119% fewer calories, making Cheese Mozzarella the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella provides more protein with 22.2g versus 15.2g 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 65.2g. Nuts Walnuts has less saturated fat (6.13g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Walnuts: 1.3mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Cheese Mozzarella: 486mg vs 2mg), Copper (Nuts Walnuts: 1.59mg vs 0.011mg), Manganese (Nuts Walnuts: 3.41mg vs 0.03mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Cheese Mozzarella fits a high-protein diet. Nuts Walnuts fits a low-sodium diet. Nuts Walnuts fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Nuts Walnuts?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Cheese Mozzarella or Nuts Walnuts?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 654 kcal.
- Is Cheese Mozzarella or Nuts Walnuts healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Nuts Walnuts?
- Cheese Mozzarella is leaner with 22.1g of fat per 100g compared to 65.2g.
- Which has more fiber, Cheese Mozzarella or Nuts Walnuts?
- Nuts Walnuts has more fiber with 6.7g per 100g compared to 0g.