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Egg vs. Feta — In-Depth Nutrition Comparison

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How are Egg and Feta different?

  • Egg has more Copper, Choline, and Selenium, however, Feta is richer in Calcium, Vitamin B2, Vitamin B12, and Phosphorus.
  • Egg covers your daily need of Copper 219% more than Feta.
  • Egg has 19 times more Choline than Feta. Egg has 293.8mg of Choline, while Feta has 15.4mg.
  • Feta contains less Cholesterol.

Egg, whole, cooked, hard-boiled and Cheese, feta types were used in this article.

Infographic

Egg vs Feta infographic
Infographic link

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.
Egg
5
:
5
Feta
Contains more Iron +83.1%
Contains more Potassium +103.2%
Contains less Sodium -86.5%
Contains more Copper +6150%
Contains more Selenium +105.3%
Contains more Calcium +886%
Contains more Magnesium +90%
Contains more Phosphorus +95.9%
Contains more Zinc +174.3%
Equal in Manganese - 0.028
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +83.1%
Contains more Potassium +103.2%
Contains less Sodium -86.5%
Contains more Copper +6150%
Contains more Selenium +105.3%
Contains more Calcium +886%
Contains more Magnesium +90%
Contains more Phosphorus +95.9%
Contains more Zinc +174.3%
Equal in Manganese - 0.028

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.
Egg
5
:
6
Feta
Contains more Vitamin A +23.2%
Contains more Vitamin E +472.2%
Contains more Vitamin D +450%
Contains more Vitamin B5 +44.6%
Contains more Folate +37.5%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +1448.4%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +52.3%
Contains more Vitamin K +500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +23.2%
Contains more Vitamin E +472.2%
Contains more Vitamin D +450%
Contains more Vitamin B5 +44.6%
Contains more Folate +37.5%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +1448.4%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +52.3%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
1
:
4
Feta
Contains more Water +35.1%
Contains more Protein +13%
Contains more Fats +100.6%
Contains more Carbs +265.2%
Contains more Other +386%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Water +35.1%
Contains more Protein +13%
Contains more Fats +100.6%
Contains more Carbs +265.2%
Contains more Other +386%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
2
:
1
Feta
Contains less Saturated Fat -78.1%
Contains more Polyunsaturated fat +139.3%
Contains more Monounsaturated Fat +13.4%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -78.1%
Contains more Polyunsaturated fat +139.3%
Contains more Monounsaturated Fat +13.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Feta
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Feta Opinion
Net carbs 1.12g 4.09g Feta
Protein 12.58g 14.21g Feta
Fats 10.61g 21.28g Feta
Carbs 1.12g 4.09g Feta
Calories 155kcal 264kcal Feta
Sugar 1.12g 4.09g Egg
Calcium 50mg 493mg Feta
Iron 1.19mg 0.65mg Egg
Magnesium 10mg 19mg Feta
Phosphorus 172mg 337mg Feta
Potassium 126mg 62mg Egg
Sodium 124mg 917mg Egg
Zinc 1.05mg 2.88mg Feta
Copper 2mg 0.032mg Egg
Manganese 0.026mg 0.028mg Feta
Selenium 30.8µg 15µg Egg
Vitamin A 520IU 422IU Egg
Vitamin A RAE 149µg 125µg Egg
Vitamin E 1.03mg 0.18mg Egg
Vitamin D 87IU 16IU Egg
Vitamin D 2.2µg 0.4µg Egg
Vitamin B1 0.066mg 0.154mg Feta
Vitamin B2 0.513mg 0.844mg Feta
Vitamin B3 0.064mg 0.991mg Feta
Vitamin B5 1.398mg 0.967mg Egg
Vitamin B6 0.121mg 0.424mg Feta
Folate 44µg 32µg Egg
Vitamin B12 1.11µg 1.69µg Feta
Vitamin K 0.3µg 1.8µg Feta
Tryptophan 0.153mg 0.2mg Feta
Threonine 0.604mg 0.637mg Feta
Isoleucine 0.686mg 0.803mg Feta
Leucine 1.075mg 1.395mg Feta
Lysine 0.904mg 1.219mg Feta
Methionine 0.392mg 0.368mg Egg
Phenylalanine 0.668mg 0.675mg Feta
Valine 0.767mg 1.065mg Feta
Histidine 0.298mg 0.397mg Feta
Cholesterol 373mg 89mg Feta
Saturated Fat 3.267g 14.946g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 4.623g Feta
Polyunsaturated fat 1.414g 0.591g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
45%
Egg
57%
Feta
Minerals Daily Need Coverage Score
103%
Egg
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 284mg)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 11.679g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.5)
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.

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.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.