Blue cheese vs. Feta — Health Impact and Nutrition Comparison

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by Jack Yacoubian | Last updated on April 03, 2022

Medically reviewed by Arpi Gasparyan

Summary

Blue cheese is higher in calories, sodium, and fats most importantly saturated fats are higher. Blue cheese is richer in calcium, zinc, and phosphorus, vitamins B5 and A. Feta contain higher amounts of carbs and cholesterol and it is richer in B complex vitamins.

Blue cheese is a healthier cheese compared to feta. Both have similar health impacts and should be consumed in moderate amounts, especially for cardiac health since they are high in sodium and saturated fats. However, blue cheese contains spermidine with cardioprotective properties and the penicillium anti-infectious.

Introduction

This article is a comparison article between feta cheese and blue cheese. We will discuss different aspects of their differences, such as their nutrition content, health impacts, and general differences. One of the most important points is to showcase which cheese is healthier. In addition, it is crucial to understand the negative health impacts of these foods.

Nutritional content comparison

Calories

Blue cheese contains higher amounts of calories compared to feta.

Carbs

They are both low in carbs; however, feta contains higher carbs than blue cheese.

Proteins

Blue cheese is higher in proteins than feta.

Fat

Blue cheese contains higher amounts of fat compared to feta cheese.

Saturated fats

Blue cheese contains higher amounts of saturated fats.

Cholesterol

Feta is higher in cholesterol compared to blue cheese.

Minerals

Both these foods have nearly similar amounts of minerals and types of minerals. They are both rich in calcium, zinc, and phosphorus. However, blue cheese is richer in calcium, zinc, and phosphorus than feta.

Sodium

Sodium in both these foods is a critical mineral to mention.

Blue cheese contains higher amounts of sodium compared to feta. They are both very high in sodium.

In the diagram below, we can visualize the difference in their mineral difference.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Blue cheese

Feta

Contains more Magnesium +21.1%

Contains more Phosphorus +14.8%

Contains more Potassium +312.9%

Contains more Copper +25%

Contains more Iron +109.7%

Contains less Sodium -20%

Contains more Manganese +211.1%

Equal in Calcium - 493

Equal in Zinc - 2.88

Equal in Selenium - 15

Blue cheese

Feta

Contains more Magnesium +21.1%

Contains more Phosphorus +14.8%

Contains more Potassium +312.9%

Contains more Copper +25%

Contains more Iron +109.7%

Contains less Sodium -20%

Contains more Manganese +211.1%

Equal in Calcium - 493

Equal in Zinc - 2.88

Equal in Selenium - 15

Vitamins

Feta cheese is richer in vitamins B1, B2, B6, and B12. In comparison, blue cheese is richer in vitamins B5 and A.

Noting that blue cheese contains high amounts of B12 also.

The diagram below displays the difference between their vitamin profiles.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Blue cheese

Feta

Contains more Vitamin A +70.9%

Contains more Vitamin E +38.9%

Contains more Vitamin D +25%

Contains more Vitamin B5 +78.8%

Contains more Folate +12.5%

Contains more Vitamin K +33.3%

Contains more Vitamin B1 +431%

Contains more Vitamin B2 +120.9%

Contains more Vitamin B6 +155.4%

Contains more Vitamin B12 +38.5%

Equal in Vitamin B3 - 0.991

Blue cheese

Feta

Contains more Vitamin A +70.9%

Contains more Vitamin E +38.9%

Contains more Vitamin D +25%

Contains more Vitamin B5 +78.8%

Contains more Folate +12.5%

Contains more Vitamin K +33.3%

Contains more Vitamin B1 +431%

Contains more Vitamin B2 +120.9%

Contains more Vitamin B6 +155.4%

Contains more Vitamin B12 +38.5%

Equal in Vitamin B3 - 0.991

Health impacts

Bone health

Blue cheese and feta are high in calcium and positively impact bones, particularly osteoporosis. (1) (2)

Gastrointestinal health

They are high in probiotics; they include lactobacilli, which enhance general gut health and digestion. (3)
Furthermore, when the gut microbiota is healthy, general inflammations in the gastrointestinal tract are kept at low levels. (4) (5)

Blue cheese contains less lactose which could be a better option for lactose intolerant individuals.

Cancer

Blue cheese which is aged and ripened has apoptotic activity on leukemic cells. Reducing risks of leukemias. (6)

Feta cheese reduces the risk of developing colorectal cancer. (7)

However, calcium-rich foods are linked with an increased risk of developing prostate cancer. (8)

Cardiovascular health

Section reviewed by gastroenterologist Arpi Gasparyan

They both contain a high amount of saturated fat and sodium. Saturated fats increase the risk of atherosclerosis, while high sodium foods increase the risk of hypertension and hypertension-related kidney damage. As a result, it is critical to keep an eye on these parameters. (9)(10)

While taking MAO inhibitor medications these cheeses should be limited to prevent hypertension crisis. (11)

Blue cheese contains spermidine with multiple positive health impacts, most focusing on aging and cardiovascular health. It directly affects cardiac muscles and is linked with decreased cardiovascular diseases. In addition, it has neuroprotective and anti-carcinogenic properties. (12)

Diabetes

Consumption of blue cheese and feta are linked with decreased risks of developing type 2 diabetes. (13)(14)

Infectious agents

Penicillium roquforti, the fungus that makes blue cheese, has anti-infectious activity against chlamydia strains and improves immune functions. (15)

General differences

Feta cheese is a fresh cheese usually prepared from sheep or goat's milk. It is a white cheese that doesn't have a very long shelf life—approximately seven days refrigerated. Feta cheese can be used for salads, pasta, and everyday sandwiches.

On the other hand, we have blue cheese, an aged cheese with a particular stingy taste. It is made with cow's milk, and Penicillium roqueforti fungus is added upon. Blue cheese is mainly used on charcuterie boards with wine. It is a more refined cheese. Blue cheese has a longer shelf life, it can stay up to 4 weeks refrigerated.

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: April 03, 2022

Medically reviewed by Arpi Gasparyan

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Blue cheese

Feta

Contains more Protein +50.6%

Contains more Fats +35.1%

Contains more Carbs +74.8%

Contains more Water +30.2%

Equal in Other - 5.2

Blue cheese

Protein: 21.4 g

Fats: 28.74 g

Carbs: 2.34 g

Water: 42.41 g

Other: 5.11 g

Feta

Protein: 14.21 g

Fats: 21.28 g

Carbs: 4.09 g

Water: 55.22 g

Other: 5.2 g

Contains more Protein +50.6%

Contains more Fats +35.1%

Contains more Carbs +74.8%

Contains more Water +30.2%

Equal in Other - 5.2

Fat Type Comparison

Fat type breakdown side-by-side comparison

Blue cheese

Feta

Contains more Monounsaturated Fat +68.2%

Contains more Polyunsaturated fat +35.4%

Contains less Saturated Fat -19.9%

Blue cheese

Saturated Fat: 18.669 g

Monounsaturated Fat: 7.778 g

Polyunsaturated fat: 0.8 g

Feta

Saturated Fat: 14.946 g

Monounsaturated Fat: 4.623 g

Polyunsaturated fat: 0.591 g

Contains more Monounsaturated Fat +68.2%

Contains more Polyunsaturated fat +35.4%

Contains less Saturated Fat -19.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Sugar
Lower in Cholesterol
Lower in Glycemic Index
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	2.34g	4.09g
Protein	21.4g	14.21g
Fats	28.74g	21.28g
Carbs	2.34g	4.09g
Calories	353kcal	264kcal
Sugar	0.5g	4.09g
Calcium	528mg	493mg
Iron	0.31mg	0.65mg
Magnesium	23mg	19mg
Phosphorus	387mg	337mg
Potassium	256mg	62mg
Sodium	1146mg	917mg
Zinc	2.66mg	2.88mg
Copper	0.04mg	0.032mg
Manganese	0.009mg	0.028mg
Selenium	14.5µg	15µg
Vitamin A	721IU	422IU
Vitamin A RAE	198µg	125µg
Vitamin E	0.25mg	0.18mg
Vitamin D	21IU	16IU
Vitamin D	0.5µg	0.4µg
Vitamin B1	0.029mg	0.154mg
Vitamin B2	0.382mg	0.844mg
Vitamin B3	1.016mg	0.991mg
Vitamin B5	1.729mg	0.967mg
Vitamin B6	0.166mg	0.424mg
Folate	36µg	32µg
Vitamin B12	1.22µg	1.69µg
Vitamin K	2.4µg	1.8µg
Tryptophan	0.312mg	0.2mg
Threonine	0.785mg	0.637mg
Isoleucine	1.124mg	0.803mg
Leucine	1.919mg	1.395mg
Lysine	1.852mg	1.219mg
Methionine	0.584mg	0.368mg
Phenylalanine	1.087mg	0.675mg
Valine	1.556mg	1.065mg
Histidine	0.758mg	0.397mg
Cholesterol	75mg	89mg
Saturated Fat	18.669g	14.946g
Monounsaturated Fat	7.778g	4.623g
Polyunsaturated fat	0.8g	0.591g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

42%

57%

Minerals Daily Need Coverage Score

69%

63%

Comparison summary

Which food contains less Sodium?

Feta contains less Sodium (difference - 229mg)

Which food is lower in Saturated Fat?

Feta is lower in Saturated Fat (difference - 3.723g)

Which food is cheaper?

Feta is cheaper (difference - $0.3)

Which food is lower in Sugar?

Blue cheese is lower in Sugar (difference - 3.59g)

Which food is lower in Cholesterol?

Blue cheese is lower in Cholesterol (difference - 14mg)

Which food is lower in glycemic index?

Blue cheese is lower in glycemic index (difference - 27)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.