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Cheddar Cheese vs Feta Cheese - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 31, 2022
Education: Haigazian Medical University
Cheese
vs
Feta

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.

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
6
:
2
Feta
Contains more Calcium +44%
Contains more Magnesium +42.1%
Contains more Phosphorus +35%
Contains more Potassium +22.6%
Contains less Sodium -28.8%
Contains more Zinc +26.4%
Contains more Iron +364.3%
Equal in Copper - 0.032
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 148% 25% 14% 145% 6% 120% 79% 11%
Contains more Calcium +44%
Contains more Magnesium +42.1%
Contains more Phosphorus +35%
Contains more Potassium +22.6%
Contains less Sodium -28.8%
Contains more Zinc +26.4%
Contains more Iron +364.3%
Equal in Copper - 0.032

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
4
:
7
Feta
Contains more Vitamin A +194.3%
Contains more Vitamin E +294.4%
Contains more Vitamin D +50%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +431%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +1579.7%
Contains more Vitamin B5 +135.9%
Contains more Vitamin B6 +542.4%
Contains more Folate +18.5%
Contains more Vitamin B12 +53.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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 +194.3%
Contains more Vitamin E +294.4%
Contains more Vitamin D +50%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +431%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +1579.7%
Contains more Vitamin B5 +135.9%
Contains more Vitamin B6 +542.4%
Contains more Folate +18.5%
Contains more Vitamin B12 +53.6%

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 that promote overall gut health and improve digestion since they are rich in probiotics. (3)

In addition, when gut microflora is healthy overall inflammations in the gastrointestinal system are maintained with reduced levels of inflammations. (4) (5)

Both 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

  1. https://pubmed.ncbi.nlm.nih.gov/33237064/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3796667/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279064/
  4. https://pubmed.ncbi.nlm.nih.gov/20838859/
  5. https://pubmed.ncbi.nlm.nih.gov/21477383/
  6. https://pubmed.ncbi.nlm.nih.gov/12869397/
  7. https://pubmed.ncbi.nlm.nih.gov/16522915/
  8. https://pubmed.ncbi.nlm.nih.gov/30402970/
  9. https://www.nature.com/articles/s41598-021-86324-w
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738414/
  11. https://pubmed.ncbi.nlm.nih.gov/23945722/
  12. https://www.sciencedirect.com/science/article/abs/pii/S0002822304004316
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 31, 2022

Infographic

Cheese vs Feta infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Feta
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Cheese Feta Opinion
Net carbs 3.09g 4.09g Feta
Protein 22.87g 14.21g Cheese
Fats 33.31g 21.28g Cheese
Carbs 3.09g 4.09g Feta
Calories 404kcal 264kcal Cheese
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 4.09g Cheese
Fiber 0g 0g
Calcium 710mg 493mg Cheese
Iron 0.14mg 0.65mg Feta
Magnesium 27mg 19mg Cheese
Phosphorus 455mg 337mg Cheese
Potassium 76mg 62mg Cheese
Sodium 653mg 917mg Cheese
Zinc 3.64mg 2.88mg Cheese
Copper 0.03mg 0.032mg Feta
Vitamin A 1242IU 422IU Cheese
Vitamin E 0.71mg 0.18mg Cheese
Vitamin D 24IU 16IU Cheese
Vitamin D 0.6µg 0.4µg Cheese
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.154mg Feta
Vitamin B2 0.428mg 0.844mg Feta
Vitamin B3 0.059mg 0.991mg Feta
Vitamin B5 0.41mg 0.967mg Feta
Vitamin B6 0.066mg 0.424mg Feta
Folate 27µg 32µg Feta
Vitamin B12 1.1µg 1.69µg Feta
Vitamin K 2.4µg 1.8µg Cheese
Tryptophan 0.547mg 0.2mg Cheese
Threonine 1.044mg 0.637mg Cheese
Isoleucine 1.206mg 0.803mg Cheese
Leucine 1.939mg 1.395mg Cheese
Lysine 1.025mg 1.219mg Feta
Methionine 0.547mg 0.368mg Cheese
Phenylalanine 1.074mg 0.675mg Cheese
Valine 1.404mg 1.065mg Cheese
Histidine 0.547mg 0.397mg Cheese
Cholesterol 99mg 89mg Feta
Trans Fat 0.917g g Feta
Saturated Fat 18.867g 14.946g Feta
Monounsaturated Fat 9.246g 4.623g Cheese
Polyunsaturated fat 1.421g 0.591g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Cheese
57
Feta
Mineral Summary Score
79
Cheese
68
Feta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
137%
Cheese
85%
Feta
Carbohydrates
3%
Cheese
4%
Feta
Fats
154%
Cheese
98%
Feta

Comparison summary

Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 3.921g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 264mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.