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Feta vs. Beans — In-Depth Nutrition Comparison

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How are feta and beans different?

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, and vitamin B6; however, beans are richer in fiber and copper.
  • Feta covers your daily need for saturated fat, 74% more than beans.
  • Beans contain less cholesterol.

Cheese, feta and Beans, baked, canned, no salt added types were used in this article.

Infographic

Feta vs Beans infographic
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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
6
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%
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +886%
Contains more IronIron +124.1%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +224%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +377.4%
Contains more CopperCopper +543.8%
Contains less SodiumSodium -99.9%

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
10
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%
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1306.7%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +125%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +100%
~equal in Vitamin B1 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
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
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +196%
Contains more FatsFats +5220%
Contains more OtherOther +204.1%
Contains more CarbsCarbs +401%
Contains more WaterWater +31.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +13108.6%
Contains more Poly. FatPolyunsaturated fat +243.6%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Feta Beans DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.103g 67%
Vitamin B2 0.844mg 0.06mg 60%
Calcium 493mg 50mg 44%
Sodium 917mg 1mg 40%
Phosphorus 337mg 104mg 33%
Fats 21.28g 0.4g 32%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.424mg 0.13mg 23%
Fiber 0g 5.5g 22%
Copper 0.032mg 0.206mg 19%
Selenium 15µg 4.5µg 19%
Protein 14.21g 4.8g 19%
Vitamin B5 0.967mg 19%
Vitamin A 125µg 5µg 13%
Zinc 2.88mg 1.4mg 13%
Monounsaturated fat 4.623g 0.035g 11%
Calories 264kcal 105kcal 8%
Potassium 62mg 296mg 7%
Iron 0.65mg 0.29mg 5%
Carbs 4.09g 20.49g 5%
Vitamin B3 0.991mg 0.43mg 4%
Choline 15.4mg 30.8mg 3%
Polyunsaturated fat 0.591g 0.172g 3%
Magnesium 19mg 32mg 3%
Vitamin C 0mg 3.1mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Folate 32µg 24µg 2%
Manganese 0.028mg 1%
Vitamin K 1.8µg 0.8µg 1%
Net carbs 4.09g 14.99g N/A
Sugar 4.09g 7.78g N/A
Vitamin E 0.18mg 0.15mg 0%
Vitamin B1 0.154mg 0.15mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
54%
Feta
11%
Beans
Minerals Daily Need Coverage Score
63%
Feta
25%
Beans

Comparison summary

Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 3.69g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Beans
Beans is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 916mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 14.843g)
Which food is cheaper?
Beans
Beans is cheaper (difference - $1)

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.