Cheddar Cheese vs Feta Cheese - Health impact and Nutrition Comparison
Summary
Considering the nutritional difference, cheddar cheese is higher in calories, total fats, and saturated fats. It has a lower glycemic index and is richer in proteins, zinc, phosphorus, calcium, and vitamin A. Feta cheese is richer in B complex vitamins and contains higher sodium.
When it comes to health, they are similarly healthy cheeses to eat. However, when it comes to cardiovascular health, there is an increase in the risks of hypertension and atherosclerosis. Higher risks of hypertension in feta. Higher risks of atherosclerosis in cheddar. Both should be eaten in moderation.
Table of contents
Introduction
In this article, we will compare feta cheese to cheddar cheese. They are both kinds of cheese; however, a difference exists between them. We will discuss their general difference, their nutritional differences, and their health impacts.
At the end of this article, we will understand from these two kinds of cheese which one is healthier and the differences between them.
General differences
In short, feta and cheddar are cheese, but different aspects exist between them.
The first difference is that cheddar cheese is an aged cheese that, to make it flavored, solid, and matured, usually requires 15 months. In contrast, feta is a fresh cheese.
This brings us to the shelf life of each cheese. Cheddar cheese has a longer shelf life before cutting the cheese wheel, which, as we mentioned above, requires 15 months. In contrast, feta cheese has a shorter shelf life which, when opened and refrigerated, turns bad after about seven days.
It is also important to mention that cheddar cheese is prepared with cow milk. In contrast, feta is mainly prepared with sheep and goat's milk. However, nowadays, feta available in the market can be from cow's milk.
Nutrional content comparison
Calories
Cheddar contains 1.5 times more calories than feta.
Cheddar contains nearly 400 calories per 100g.
Glycemic index
Feta has a higher glycemic index compared to cheddar. The glycemic index of feta is categorized as low.
Carbs
They have nearly similar amounts of carbs, and they are classified as low carbs.
Proteins
Cheddar is richer in proteins than feta.
Fats
Cheddar contains higher amounts of fats. The difference is 1.5 times higher. This section will discuss the types of fats present in both kinds of cheese.
Saturated fats
They are both high in saturated fats. However, cheddar cheese contains higher amounts of saturated fats.
Cholesterol
The cholesterol content in both foods is nearly similar.
Minerals
Cheddar is richer in all minerals compared to feta. It is richer in zinc, phosphorus, and calcium.
It is essential to highlight that feta is rich in these minerals. However, relatively cheddar contains higher amounts.
Sodium
Both cheddar and feta are high in sodium. Feta cheese contains higher amounts of sodium.
Below is the diagram that displays the distribution of the minerals.
Mineral Comparison
Vitamins
Feta cheese is richer in B complex vitamins, whereas cheddar is richer in vitamin A.
Below is the diagram that displays the distribution of the vitamins.
Vitamin Comparison
Health impacts
Bone health
Cheddar and feta cheese are rich in calcium and positively impact bones, especially osteoporosis. (1) (2)
Gastrointestinal health
They contain lactobacilli and other probiotics that may promote overall gut health and improve digestion. (3)
In addition, when the gut microbiome is healthy, overall inflammation in the gastrointestinal system is maintained at reduced levels. (4) (5)
Both feta and cheddar cheeses contain lactose which can cause bloating, nausea, and diarrhea in lactose-intolerant individuals.
Cancer
Cheddar cheese and feta reduce the risks of developing colorectal cancer. (6)
Whereas when it comes to prostate cancer, there is an increased risk of developing prostate cancer associated with calcium-rich foods. (7)
Cardiovascular health
They are both high in saturated fats and sodium. Saturated fats increase the risks of atherosclerosis, and high sodium foods increase the risks of hypertension and kidney disease caused by hypertension. Thus it is essential to monitor these factors. (8)(9)
Associating cheddar cheese and feta with MAO inhibitor drugs will induce a hypertensive crisis. (10)
Diabetes
There are decreased risks of developing type 2 diabetes with cheddar cheese and feta intake. (11) (12)
References
- https://pubmed.ncbi.nlm.nih.gov/33237064/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3796667/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279064/
- https://pubmed.ncbi.nlm.nih.gov/20838859/
- https://pubmed.ncbi.nlm.nih.gov/21477383/
- https://pubmed.ncbi.nlm.nih.gov/12869397/
- https://pubmed.ncbi.nlm.nih.gov/16522915/
- https://pubmed.ncbi.nlm.nih.gov/30402970/
- https://www.nature.com/articles/s41598-021-86324-w
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738414/
- https://pubmed.ncbi.nlm.nih.gov/23945722/
- https://www.sciencedirect.com/science/article/abs/pii/S0002822304004316
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.09g | 4.09g |
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| Protein | 22.87g | 14.21g |
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| Fats | 33.31g | 21.28g |
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| Carbs | 3.09g | 4.09g |
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| Calories | 404kcal | 264kcal |
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| Sugar | 0.48g | 4.09g |
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| Calcium | 710mg | 493mg |
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| Iron | 0.14mg | 0.65mg |
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| Magnesium | 27mg | 19mg |
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| Phosphorus | 455mg | 337mg |
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| Potassium | 76mg | 62mg |
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| Sodium | 653mg | 917mg |
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| Zinc | 3.64mg | 2.88mg |
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| Copper | 0.03mg | 0.032mg |
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| Manganese | 0.027mg | 0.028mg |
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| Selenium | 28.5µg | 15µg |
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| Vitamin A | 1242IU | 422IU |
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| Vitamin A RAE | 330µg | 125µg |
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| Vitamin E | 0.71mg | 0.18mg |
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| Vitamin D | 24IU | 16IU |
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| Vitamin D | 0.6µg | 0.4µg |
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| Vitamin B1 | 0.029mg | 0.154mg |
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| Vitamin B2 | 0.428mg | 0.844mg |
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| Vitamin B3 | 0.059mg | 0.991mg |
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| Vitamin B5 | 0.41mg | 0.967mg |
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| Vitamin B6 | 0.066mg | 0.424mg |
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| Folate | 27µg | 32µg |
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| Vitamin B12 | 1.1µg | 1.69µg |
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| Vitamin K | 2.4µg | 1.8µg |
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| Tryptophan | 0.547mg | 0.2mg |
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| Threonine | 1.044mg | 0.637mg |
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| Isoleucine | 1.206mg | 0.803mg |
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| Leucine | 1.939mg | 1.395mg |
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| Lysine | 1.025mg | 1.219mg |
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| Methionine | 0.547mg | 0.368mg |
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| Phenylalanine | 1.074mg | 0.675mg |
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| Valine | 1.404mg | 1.065mg |
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| Histidine | 0.547mg | 0.397mg |
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| Cholesterol | 99mg | 89mg |
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| Trans Fat | 0.917g |
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| Saturated Fat | 18.867g | 14.946g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - EPA | 0.01g | 0g |
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| Omega-3 - DPA | 0.017g | 0g |
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| Monounsaturated Fat | 9.246g | 4.623g |
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| Polyunsaturated fat | 1.421g | 0.591g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
- Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.