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  6. Feta vs. Almond butter

Feta vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between feta and almond butter

  • Feta is richer in vitamin B12, yet almond butter is richer in vitamin E, copper, manganese, magnesium, fiber, and iron.
  • Daily need coverage for vitamin E for almond butter is 160% higher.
  • Almond butter contains less cholesterol.

Food types used in this article are Cheese, feta and Nuts, almond butter, plain, without salt added.

Infographic

Feta vs Almond butter 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.
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more CalciumCalcium +42.1%
Contains more SeleniumSelenium +525%
Contains more MagnesiumMagnesium +1368.4%
Contains more PotassiumPotassium +1106.5%
Contains more IronIron +436.9%
Contains more CopperCopper +2818.8%
Contains more ZincZinc +14.2%
Contains more PhosphorusPhosphorus +50.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +7510.7%

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
Feta
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275.6%
Contains more Vitamin B5Vitamin B5 +204.1%
Contains more Vitamin B6Vitamin B6 +311.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +13350%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +218.4%
Contains more FolateFolate +65.6%
Contains more CholineCholine +238.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Almond butter DV% diff.
Vitamin E 0.18mg 24.21mg 160%
Copper 0.032mg 0.934mg 100%
Manganese 0.028mg 2.131mg 91%
Polyunsaturated fat 0.591g 13.613g 87%
Vitamin B12 1.69µg 0µg 70%
Monounsaturated fat 4.623g 32.445g 70%
Magnesium 19mg 279mg 62%
Fats 21.28g 55.5g 53%
Saturated fat 14.946g 4.152g 49%
Fiber 0g 10.3g 41%
Sodium 917mg 7mg 40%
Iron 0.65mg 3.49mg 36%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.424mg 0.103mg 25%
Phosphorus 337mg 508mg 24%
Selenium 15µg 2.4µg 23%
Potassium 62mg 748mg 20%
Calories 264kcal 614kcal 18%
Calcium 493mg 347mg 15%
Vitamin A 125µg 0µg 14%
Vitamin B3 0.991mg 3.155mg 14%
Protein 14.21g 20.96g 14%
Vitamin B5 0.967mg 0.318mg 13%
Vitamin B1 0.154mg 0.041mg 9%
Choline 15.4mg 52.1mg 7%
Vitamin B2 0.844mg 0.939mg 7%
Folate 32µg 53µg 5%
Carbs 4.09g 18.82g 5%
Zinc 2.88mg 3.29mg 4%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.8µg 0µg 2%
Net carbs 4.09g 8.52g N/A
Sugar 4.09g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.2mg 0.159mg 0%
Threonine 0.637mg 0.555mg 0%
Isoleucine 0.803mg 0.813mg 0%
Leucine 1.395mg 1.483mg 0%
Lysine 1.219mg 0.612mg 0%
Methionine 0.368mg 0.122mg 0%
Phenylalanine 0.675mg 1.149mg 0%
Valine 1.065mg 0.937mg 0%
Histidine 0.397mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +3267.1%
Contains more OtherOther +68.8%
Contains more ProteinProtein +47.5%
Contains more FatsFats +160.8%
Contains more CarbsCarbs +360.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +601.8%
Contains more Poly. FatPolyunsaturated fat +2203.4%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.