Cheese MozzarellavsFull Fat Soy Flour (Raw)
Cheese Mozzarella has 299 calories and 22g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Full Fat Soy Flour (Raw)
Go with Cheese Mozzarella at just 299 kcal per 100g — 31% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Full Fat Soy Flour (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg 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.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 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 | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 434kcal22% | <0.1kcal |
| Protein | 22g44% | 38g76% | <0.1g |
| Total Fat | 22g28% | 21g26% | +1.5g |
| Saturated Fat | 14g70% | 3.0g15% | +11g |
| Trans Fat | — | 0g | — |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 32g12% | <0.1g |
| Dietary Fiber | 0g0% | 9.6g34% | <0.1g |
| Sugars | 0g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | 6.0mcg1% | +173mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | 1.9mg13% | <0.1mg |
| Vitamin K | 2.3mcg2% | 70mcg58% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 13mg1% | +473mg |
| Calcium | 505mg39% | 206mg16% | +299mg |
| Iron | 0.44mg2% | 6.4mg35% | <0.1mg |
| Potassium | 76mg2% | 2520mg54% | <0.1mg |
| Phosphorus | 354mg28% | 494mg40% | <0.1mg |
| Magnesium | 20mg5% | 429mg102% | <0.1mg |
| Zinc | 2.9mg27% | 3.9mg36% | <0.1mg |
| Copper | <0.1mg1% | 2.9mg324% | <0.1mg |
| Manganese | <0.1mg1% | 2.3mg99% | <0.1mg |
| Selenium | 17mcg31% | 7.5mcg14% | +9.5mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is significantly lower in calories at just 299 kcal per 100g compared to 434 kcal for Full Fat Soy Flour (Raw) — that's 45% fewer calories, making Cheese Mozzarella the better choice for calorie-conscious diets.
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 22.2g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Cheese Mozzarella has 22.1g and Full Fat Soy Flour (Raw) has 20.6g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0mcg), Folate (Full Fat Soy Flour (Raw): 345mcg vs 7mcg).
Key Minerals: Notable mineral differences include Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.011mg), Manganese (Full Fat Soy Flour (Raw): 2.28mg vs 0.03mg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 76mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Both fit a high-protein diet. Full Fat Soy Flour (Raw) fits a low-sodium diet. Full Fat Soy Flour (Raw) fits a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 22.2g for Cheese Mozzarella.
- Which is lower in calories, Cheese Mozzarella or Full Fat Soy Flour (Raw)?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 434 kcal.
- Is Cheese Mozzarella or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 22.1g.
- Which has more fiber, Cheese Mozzarella or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 0g.