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.

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

Cheese

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

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%

Cheese

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%

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