Nutrition Comparison Tool
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Mozzarella Cheese (Non-Fat Or Fat Free)
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Mozzarella Cheese (Non-Fat Or Fat Free)
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Nonfat Cottage Cheese
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 2% DV 40 calories
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 2% DV 40 calories
  • Nonfat Cottage Cheese 4 oz (x1) 4% DV 81 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0g
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0g
  • Nonfat Cottage Cheese 4 oz (x1) 0% DV 0.33g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0.99g
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0.99g
  • Nonfat Cottage Cheese 4 oz (x1) 3% DV 7.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 18% DV 9g
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 18% DV 9g
  • Nonfat Cottage Cheese 4 oz (x1) 23% DV 11.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 2% DV 5.1mg
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 2% DV 5.1mg
  • Nonfat Cottage Cheese 4 oz (x1) 3% DV 7.9mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0g
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0g
  • Nonfat Cottage Cheese 4 oz (x1) 1% DV 0.19g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 2% DV 0.51g
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 2% DV 0.51g
  • Nonfat Cottage Cheese 4 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 1% DV 0.42g
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 1% DV 0.42g
  • Nonfat Cottage Cheese 4 oz (x1) 4% DV 2.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0.09mg
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 0% DV 0.09mg
  • Nonfat Cottage Cheese 4 oz (x1) 1% DV 0.17mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 21% DV 272.4mg
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 21% DV 272.4mg
  • Nonfat Cottage Cheese 4 oz (x1) 7% DV 97.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 1% DV 30.1mg
  • Mozzarella Cheese (Non-Fat Or Fat Free) 1 oz (x1) 1% DV 30.1mg
  • Nonfat Cottage Cheese 4 oz (x1) 3% DV 154.8mg
Comparison Table

Table Legend

  1. Mozzarella Cheese (Non-Fat Or Fat Free)
  2. Mozzarella Cheese (Non-Fat Or Fat Free)
  3. Nonfat Cottage Cheese
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 113
Calories
(%DV)		 40
(2%)		 40
(2%)		 81
(4%)
Fat (g)
(%DV)		 0
(0%)		 0
(0%)		 0.33
(0%)
Protein (g)
(%DV)		 9
(18%)		 9
(18%)		 11.7
(23%)
Carbohydrate (g)
(%DV)		 0.99
(0%)		 0.99
(0%)		 7.5
(3%)
Sugars (g)
(%DV)		 0.42
(1%)		 0.42
(1%)		 2.1
(4%)
Fiber (g)
(%DV)		 0.51
(2%)		 0.51
(2%)		 0
(0%)
Cholesterol (mg)
(%DV)		 5.1
(2%)		 5.1
(2%)		 7.9
(3%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0
(0%)		 0.19
(1%)
Net-Carbs (g) 0.48
0.48
7.5
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 113
Calcium (mg)
(%DV)		 272.4
(21%)		 272.4
(21%)		 97.2
(7%)
Iron, Fe (mg)
(%DV)		 0.09
(0%)		 0.09
(0%)		 0.17
(1%)
Potassium, K (mg)
(%DV)		 30.1
(1%)		 30.1
(1%)		 154.8
(3%)
Magnesium (mg)
(%DV)		 9.4
(2%)		 9.4
(2%)		 12.4
(3%)
Phosphorus, P (mg)
(%DV)		 186
(15%)		 186
(15%)		 214.7
(17%)
Sodium (mg)
(%DV)		 210.6
(9%)		 210.6
(9%)		 420.4
(18%)
Zinc, Zn (mg)
(%DV)		 1.1
(10%)		 1.1
(10%)		 0.53
(5%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.01
(1%)		 0.03
(4%)
Manganese (mg)
(%DV)		 --
(--%)		 --
(--%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 5.4
(10%)		 5.4
(10%)		 10.6
(19%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 35.7
(1%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 113
Vitamin A, RAE (mcg)
(%DV)		 36
(4%)		 36
(4%)		 2.3
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.01
(0%)		 0.01
(0%)		 0.03
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.09
(7%)		 0.26
(20%)
Niacin (B3) (mg)
(%DV)		 0.03
(0%)		 0.03
(0%)		 0.16
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 --
(--%)		 0.5
(10%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.02
(1%)		 0.02
(1%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 2.8
(1%)		 2.8
(1%)		 10.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 2.8
(1%)		 2.8
(1%)		 10.2
(3%)
Folate DFE (mcg)
(%)		 2.8
(1%)		 2.8
(1%)		 10.2
(3%)
Choline (mg)
(%DV)		 4.4
(1%)		 4.4
(1%)		 20.2
(4%)
Vitamin B12 (mcg)
(%DV)		 0.26
(11%)		 0.26
(11%)		 0.52
(22%)
Retinol (mcg) 35.2
35.2
2.3
Carotene, beta (mcg)
(%RDA)		 11.6
(0%)		 11.6
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 136.4 136.4 9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.04
(0%)		 0.04
(0%)		 0.01
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0
0
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.45
(0%)		 0.45
(0%)		 0
(0%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 113
Water (g) 17.1
17.1
91.5
Ash (g) 1
1
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 6.86
6.86
8.81
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 113
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0
Glucose (Dextrose) (g) --
--
0.33
Fructose (g) --
--
0
Lactose (g) --
--
1.8
Maltose (g) --
--
0
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 113
Monounsaturated Fats (g) 0
0
0.089
Polyunsaturated Fats (g) 0
0
0.003
Omega 3s (g)
(%AI)		 0
(0%)		 0
(0%)		 0
(0%)
Omega 6s (g)
(%AI)		 0
(0%)		 0
(0%)		 0.003
(0%)
Omega 3 to Omega 6 Ratio --
--
0
Omega 6 to Omega 3 Ratio --
--
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0.008
Caproic (6:0) (g) 0
0
0.002
Caprylic Acid (8:0) (g) 0
0
0.006
Capric Acid (10:0) (g) 0
0
0.01
Lauric Acid (12:0) (g) 0
0
0.007
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0.023
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0
0
0.079
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0
0
0.056
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0
0.014
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0
0
0.076
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0
0
0.003
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0
0
0
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
0
22:4 (g) --
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 28 28 113
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 342
(49%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 620
(44%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 1172
(43%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 981
(47%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 283
(39%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 606
(69%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 525
(50%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)		 155
(55%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 785
(43%)
Conditional  
Arginine (mg) --
--
522
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 69
(24%)
Glycine (mg) --
--
233
Proline (mg) --
--
1290
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 634
(72%)
Non-Essential  
Alanine (mg) --
--
403
Aspartic acid (mg) --
--
950
Betaine (mg) --
--
1
Glutamic acid (mg) --
--
2733
Hydroxyproline (mg) --
--
--
Serine (mg) --
--
671
Data Source
Mozzarella Cheese (Non-Fat Or Fat Free)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Mozzarella Cheese (Non-Fat Or Fat Free)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Nonfat Cottage Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.