Feta vs. Blue cheese — 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.

Feta

Blue cheese

Contains more Iron +109.7%

Contains less Sodium -20%

Contains more Manganese +211.1%

Contains more Magnesium +21.1%

Contains more Phosphorus +14.8%

Contains more Potassium +312.9%

Contains more Copper +25%

Equal in Calcium - 528

Equal in Zinc - 2.66

Equal in Selenium - 14.5

Feta

Blue cheese

Contains more Iron +109.7%

Contains less Sodium -20%

Contains more Manganese +211.1%

Contains more Magnesium +21.1%

Contains more Phosphorus +14.8%

Contains more Potassium +312.9%

Contains more Copper +25%

Equal in Calcium - 528

Equal in Zinc - 2.66

Equal in Selenium - 14.5

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.

Feta

Blue cheese

Contains more Vitamin B1 +431%

Contains more Vitamin B2 +120.9%

Contains more Vitamin B6 +155.4%

Contains more Vitamin B12 +38.5%

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%

Equal in Vitamin B3 - 1.016

Feta

Blue cheese

Contains more Vitamin B1 +431%

Contains more Vitamin B2 +120.9%

Contains more Vitamin B6 +155.4%

Contains more Vitamin B12 +38.5%

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%

Equal in Vitamin B3 - 1.016

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

Feta

Blue cheese

Contains more Carbs +74.8%

Contains more Water +30.2%

Contains more Protein +50.6%

Contains more Fats +35.1%

Equal in Other - 5.11

Feta

Protein: 14.21 g

Fats: 21.28 g

Carbs: 4.09 g

Water: 55.22 g

Other: 5.2 g

Blue cheese

Protein: 21.4 g

Fats: 28.74 g

Carbs: 2.34 g

Water: 42.41 g

Other: 5.11 g

Contains more Carbs +74.8%

Contains more Water +30.2%

Contains more Protein +50.6%

Contains more Fats +35.1%

Equal in Other - 5.11

Fat Type Comparison

Fat type breakdown side-by-side comparison

Feta

Blue cheese

Contains less Saturated Fat -19.9%

Contains more Monounsaturated Fat +68.2%

Contains more Polyunsaturated fat +35.4%

Feta

Saturated Fat: 14.946 g

Monounsaturated Fat: 4.623 g

Polyunsaturated fat: 0.591 g

Blue cheese

Saturated Fat: 18.669 g

Monounsaturated Fat: 7.778 g

Polyunsaturated fat: 0.8 g

Contains less Saturated Fat -19.9%

Contains more Monounsaturated Fat +68.2%

Contains more Polyunsaturated fat +35.4%

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

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

57%

42%

Minerals Daily Need Coverage Score

63%

69%

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.