Nutrition Comparison Tool
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Mozzarella
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Cheddar Cheese
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Feta Cheese
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 17% DV 335 calories
  • Cheddar Cheese 1 cup, diced (x1) 27% DV 532 calories
  • Feta Cheese 1 cup, crumbled (x1) 20% DV 398 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 32% DV 24.8g
  • Cheddar Cheese 1 cup, diced (x1) 56% DV 44g
  • Feta Cheese 1 cup, crumbled (x1) 41% DV 32.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 1% DV 2.7g
  • Cheddar Cheese 1 cup, diced (x1) 2% DV 4.4g
  • Feta Cheese 1 cup, crumbled (x1) 2% DV 5.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 50% DV 24.8g
  • Cheddar Cheese 1 cup, diced (x1) 60% DV 30.2g
  • Feta Cheese 1 cup, crumbled (x1) 43% DV 21.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 29% DV 88.5mg
  • Cheddar Cheese 1 cup, diced (x1) 44% DV 130.7mg
  • Feta Cheese 1 cup, crumbled (x1) 45% DV 133.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 78% DV 15.6g
  • Cheddar Cheese 1 cup, diced (x1) 125% DV 24.9g
  • Feta Cheese 1 cup, crumbled (x1) 100% DV 20g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 0% DV 0g
  • Cheddar Cheese 1 cup, diced (x1) 0% DV 0g
  • Feta Cheese 1 cup, crumbled (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 0% DV 0g
  • Cheddar Cheese 1 cup, diced (x1) 1% DV 0.63g
  • Feta Cheese 1 cup, crumbled (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 3% DV 0.49mg
  • Cheddar Cheese 1 cup, diced (x1) 1% DV 0.18mg
  • Feta Cheese 1 cup, crumbled (x1) 5% DV 0.98mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 44% DV 565.6mg
  • Cheddar Cheese 1 cup, diced (x1) 72% DV 937.2mg
  • Feta Cheese 1 cup, crumbled (x1) 57% DV 739.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Mozzarella 1 cup, shredded (x1) 2% DV 85.1mg
  • Cheddar Cheese 1 cup, diced (x1) 2% DV 100.3mg
  • Feta Cheese 1 cup, crumbled (x1) 2% DV 93mg
Comparison Table

Table Legend

  1. Mozzarella
  2. Cheddar Cheese
  3. Feta Cheese
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 112 132 150
Calories
(%DV)		 335
(17%)		 532
(27%)		 398
(20%)
Fat (g)
(%DV)		 24.8
(32%)		 44
(56%)		 32.2
(41%)
Protein (g)
(%DV)		 24.8
(50%)		 30.2
(60%)		 21.3
(43%)
Carbohydrate (g)
(%DV)		 2.7
(1%)		 4.4
(2%)		 5.8
(2%)
Sugars (g)
(%DV)		 0
(0%)		 0.63
(1%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 88.5
(29%)		 130.7
(44%)		 133.5
(45%)
Saturated Fats (g)
(%DV)		 15.6
(78%)		 24.9
(125%)		 20
(100%)
Net-Carbs (g) 2.7
4.4
5.8
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 112 132 150
Calcium (mg)
(%DV)		 565.6
(44%)		 937.2
(72%)		 739.5
(57%)
Iron, Fe (mg)
(%DV)		 0.49
(3%)		 0.18
(1%)		 0.98
(5%)
Potassium, K (mg)
(%DV)		 85.1
(2%)		 100.3
(2%)		 93
(2%)
Magnesium (mg)
(%DV)		 22.4
(5%)		 35.6
(8%)		 28.5
(7%)
Phosphorus, P (mg)
(%DV)		 396.5
(32%)		 600.6
(48%)		 505.5
(40%)
Sodium (mg)
(%DV)		 544.3
(23%)		 862
(36%)		 1708.5
(71%)
Zinc, Zn (mg)
(%DV)		 3.3
(30%)		 4.8
(44%)		 4.3
(39%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.04
(4%)		 0.05
(5%)
Manganese (mg)
(%DV)		 0.03
(1%)		 0.04
(2%)		 0.04
(2%)
Selenium, Se (mcg)
(%DV)		 19
(35%)		 37.6
(68%)		 22.5
(41%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
60.7
72
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 112 132 150
Vitamin A, RAE (mcg)
(%DV)		 200.5
(22%)		 444.8
(49%)		 187.5
(21%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.04
(3%)		 0.23
(19%)
Riboflavin (B2) (mg)
(%DV)		 0.32
(24%)		 0.56
(43%)		 1.3
(97%)
Niacin (B3) (mg)
(%DV)		 0.12
(1%)		 0.08
(0%)		 1.5
(9%)
Vitamin B5 (PA) (mg)
(%DV)		 0.16
(3%)		 0.54
(11%)		 1.5
(29%)
Vitamin B6 (mg)
(%DV)		 0.04
(2%)		 0.09
(5%)		 0.64
(37%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 7.8
(2%)		 35.6
(9%)		 48
(12%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.8
(2%)		 35.6
(9%)		 48
(12%)
Folate DFE (mcg)
(%)		 7.8
(2%)		 35.6
(9%)		 48
(12%)
Choline (mg)
(%DV)		 17.2
(3%)		 21.8
(4%)		 23.1
(4%)
Vitamin B12 (mcg)
(%DV)		 2.6
(106%)		 1.5
(61%)		 2.5
(106%)
Retinol (mcg) 194.9
435.6
187.5
Carotene, beta (mcg)
(%RDA)		 63.8
(1%)		 112.2
(1%)		 4.5
(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) 757.1 1639.4 633
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.21
(1%)		 0.94
(6%)		 0.27
(2%)
Vitamin D (mcg)
(%DV)		 0.45
(2%)		 0.79
(4%)		 0.6
(3%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0.45
0.79
0.6
Vitamin D (IU)
(%DV)		 17.9
(2%)		 31.7
(4%)		 24
(3%)
Vitamin K (mcg)
(%DV)		 2.6
(2%)		 3.2
(3%)		 2.7
(2%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
11.4
--
  Other
Food # 1 2 3
Weight (g) 112 132 150
Water (g) 56
48.5
82.8
Ash (g) 4
5
8
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 17.1
21.78
16.82
  Carbohydrates
Food # 1 2 3
Weight (g) 112 132 150
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
0
--
Glucose (Dextrose) (g) 0
0.34
--
Fructose (g) 0
0
--
Lactose (g) 0
0.16
--
Maltose (g) 0
0
--
Galactose (g) 0
0.13
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 112 132 150
Monounsaturated Fats (g) 7.362
12.396
6.935
Polyunsaturated Fats (g) 0.857
1.243
0.887
Omega 3s (g)
(%AI)		 0.417
(26%)		 0.15
(9%)		 0.398
(25%)
Omega 6s (g)
(%AI)		 0.44
(3%)		 1.105
(6%)		 0.489
(3%)
Omega 3 to Omega 6 Ratio 0.95
0.14
0.81
Omega 6 to Omega 3 Ratio 1.06
7.34
1.23
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.143
(9%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.013
0
Docosapentaenoic Acid (DPA) (g) 0
0.022
0
Docosahexaenoic Acid (DHA) (g) 0
0.001
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0.001
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
1.044
--
gamma-Linolenic Acid (GLA) (g) --
0.004
--
c-c-n6-Eicosadienoic Acid (g) --
0.009
--
DHG-linolenic acid (DGLA) (g) --
0.048
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.902
0.837
1.071
Caproic (6:0) (g) 0.5
0.711
0.792
Caprylic Acid (8:0) (g) 0.288
0.445
0.755
Capric Acid (10:0) (g) 0.652
1.082
2.733
Lauric Acid (12:0) (g) 0.773
1.234
1.602
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 2.452
3.967
3.818
Pentadecanoic Acid (15:0) (g) --
0.42
--
Palmitic Acid (16:0) (g) 5.971
11.385
7.122
Margaric Acid (17:0) (g) --
0.252
--
Stearic Acid (18:0) (g) 2.735
4.48
2.057
Arachidic Acid (20:0) (g) --
0.063
--
Behenic Acid (22:0) (g) --
0.02
--
Lignoceric Acid (24:0) (g) --
0.011
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.391
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.669
0.665
0.578
cis-Palmitoleic Acid (16:1 cis) (g) --
0.532
--
Heptadecenoic Acid (17:1) (g) --
0.078
--
Oleic Acid (18:1) (g) 6.327
9.772
5.963
c-Oleic Acid (18:1 cis) (g) --
8.695
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.086
0
Docosenoic Acid (22:1) (g) 0
0.001
0
c-Docosenoic Acid (22:1 c) (g) --
0.001
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.001
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.44
1.546
0.489
Conjugated Linoleic Acid (CLAs) (g) --
0.219
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.417
0.15
0.398
Octadecatrienoic Acid (mixed) (g) --
0.003
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0.049
--
Eicosatetraenoic Acid 20:4 (g) 0
0.07
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0.012
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
0.133
--
t-Oleic Acid (18:1 t) (g) --
1.077
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.282
--
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) 112 132 150
Essential  
Histidine (mg)
(%RDI)		 577
(82%)		 722
(103%)		 596
(85%)
Isoleucine (mg)
(%RDI)		 1271
(91%)		 1592
(114%)		 1205
(86%)
Leucine (mg)
(%RDI)		 2045
(75%)		 2559
(94%)		 2093
(77%)
Lysine (mg)
(%RDI)		 1081
(51%)		 1353
(64%)		 1829
(87%)
Methionine (mg)
(%RDI)		 577
(79%)		 722
(99%)		 552
(76%)
Phenylalanine (mg)
(%RDI)		 1132
(129%)		 1418
(162%)		 1013
(116%)
Threonine (mg)
(%RDI)		 1101
(105%)		 1378
(131%)		 956
(91%)
Tryptophan (mg)
(%RDI)		 577
(206%)		 722
(258%)		 300
(107%)
Valine (mg)
(%RDI)		 1481
(81%)		 1853
(102%)		 1598
(88%)
Conditional  
Arginine (mg) 577
722
705
Cystine (mg)
(%RDI)		 129
(45%)		 162
(57%)		 125
(43%)
Glycine (mg) 577
722
146
Proline (mg) 2633
3296
2067
Tyrosine (mg)
(%RDI)		 1168
(134%)		 1463
(167%)		 1002
(115%)
Non-Essential  
Alanine (mg) 792
991
959
Aspartic acid (mg) 1829
2289
1169
Betaine (mg) --
0.92
--
Glutamic acid (mg) 4993
6250
3632
Hydroxyproline (mg) --
--
--
Serine (mg) 823
1030
1754
Data Source
Mozzarella
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cheddar Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Feta Cheese
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.