Cheddar Cheese vs Feta Cheese - Health impact and Nutrition 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cheese

7

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, shredded - 113g1 cup, diced - 132g1 cup, melted - 244g

Feta

1

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, crumbled - 150g

Contains more MagnesiumMagnesium	+42.1%
Contains more CalciumCalcium	+44%
Contains more PotassiumPotassium	+22.6%
Contains more ZincZinc	+26.4%
Contains more PhosphorusPhosphorus	+35%
Contains less SodiumSodium	-28.8%
Contains more SeleniumSelenium	+90%

Contains more IronIron

+364.3%

~equal in Copper ~0.032mg

~equal in Manganese ~0.028mg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cheese

4

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, shredded - 113g1 cup, diced - 132g1 cup, melted - 244g

Feta

7

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, crumbled - 150g

Contains more Vitamin AVitamin A	+164%
Contains more Vitamin EVitamin E	+294.4%
Contains more Vitamin DVitamin D	+50%
Contains more Vitamin KVitamin K	+33.3%

Contains more Vitamin B1Vitamin B1	+431%
Contains more Vitamin B2Vitamin B2	+97.2%
Contains more Vitamin B3Vitamin B3	+1579.7%
Contains more Vitamin B5Vitamin B5	+135.9%
Contains more Vitamin B6Vitamin B6	+542.4%
Contains more Vitamin B12Vitamin B12	+53.6%
Contains more FolateFolate	+18.5%

~equal in Vitamin C ~0mg

~equal in Choline ~15.4mg

Bone health

Cheddar and feta cheese are rich in calcium and positively impact bones, especially osteoporosis. (1) (2)

Gastrointestinal health

Section reviewed by gastroenterologist Arpi Gasparyan

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

Section reviewed by cardiologist Astghik Grigoryan

When comparing cheddar cheese and feta cheese in terms of cardiovascular disease (CVD) risk, several factors come into play:

Saturated Fat Content: Cheddar cheese typically contains higher levels of saturated fat compared to feta cheese. A high intake of saturated fat is associated with an increased cardiovascular risk as it can raise levels of LDL cholesterol, often referred to as "bad" cholesterol (8).

Salt Content: Feta cheese tends to be higher in sodium compared to cheddar cheese. Excessive sodium intake can contribute to hypertension, a risk factor for CVD (9).

Cheddar cheese and feta, along with other aged or fermented foods, contain high levels of tyramine. Tyramine is a substance that can cause a dangerous rise in blood pressure when combined with MAO inhibitor drugs (a class of medications used primarily to treat depression and anxiety disorders). Consuming these foods while taking MAO inhibitors can potentially lead to a hypertensive crisis, which is a severe and potentially life-threatening increase in blood pressure (10).

In general, moderation is key when consuming cheese as part of a heart-healthy diet. Choosing lower-fat options, such as reduced-fat cheddar or lower-sodium feta, can help mitigate some of the potential risks associated with cheese consumption. Additionally, incorporating a variety of foods, including fruits, vegetables, whole grains, and lean proteins, is important for overall cardiovascular health.

Diabetes

There are decreased risks of developing type 2 diabetes with cheddar cheese and feta intake. (11) (12)