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Feta vs. Green beans — In-Depth Nutrition Comparison

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Important differences between feta and green beans

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and selenium; however, green beans have more vitamin K.
  • Feta's daily need coverage for saturated fat is 74% more.
  • Green beans are lower in cholesterol.

The food varieties used in the comparison are Cheese, feta and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Feta vs Green 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
4
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +1020.5%
Contains more ZincZinc +1052%
Contains more PhosphorusPhosphorus +1062.1%
Contains more SeleniumSelenium +7400%
Contains more PotassiumPotassium +135.5%
Contains more CopperCopper +78.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +917.9%
~equal in Magnesium ~18mg
~equal in Iron ~0.65mg

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
8
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +290.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +108.1%
Contains more Vitamin B2Vitamin B2 +770.1%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more Vitamin B5Vitamin B5 +1206.8%
Contains more Vitamin B6Vitamin B6 +657.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin KVitamin K +2561.1%
~equal in Folate ~33µg
~equal in Choline ~16.9mg

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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +651.9%
Contains more FatsFats +7500%
Contains more OtherOther +612.3%
Contains more CarbsCarbs +92.7%
Contains more WaterWater +61.6%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +41927.3%
Contains more Poly. FatPolyunsaturated fat +307.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Green beans DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.064g 68%
Vitamin B2 0.844mg 0.097mg 57%
Calcium 493mg 44mg 45%
Phosphorus 337mg 29mg 44%
Sodium 917mg 1mg 40%
Vitamin K 1.8µg 47.9µg 38%
Fats 21.28g 0.28g 32%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.424mg 0.056mg 28%
Selenium 15µg 0.2µg 27%
Protein 14.21g 1.89g 25%
Zinc 2.88mg 0.25mg 24%
Vitamin B5 0.967mg 0.074mg 18%
Fiber 0g 3.2g 13%
Monounsaturated fat 4.623g 0.011g 12%
Manganese 0.028mg 0.285mg 11%
Calories 264kcal 35kcal 11%
Vitamin C 0mg 9.7mg 11%
Vitamin A 125µg 32µg 10%
Vitamin B1 0.154mg 0.074mg 7%
Polyunsaturated fat 0.591g 0.145g 3%
Copper 0.032mg 0.057mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 0.991mg 0.614mg 2%
Potassium 62mg 146mg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 0.46mg 2%
Carbs 4.09g 7.88g 1%
Net carbs 4.09g 4.68g N/A
Magnesium 19mg 18mg 0%
Iron 0.65mg 0.65mg 0%
Sugar 4.09g 3.63g N/A
Folate 32µg 33µg 0%
Choline 15.4mg 16.9mg 0%
Tryptophan 0.2mg 0.02mg 0%
Threonine 0.637mg 0.082mg 0%
Isoleucine 0.803mg 0.069mg 0%
Leucine 1.395mg 0.116mg 0%
Lysine 1.219mg 0.091mg 0%
Methionine 0.368mg 0.023mg 0%
Phenylalanine 0.675mg 0.069mg 0%
Valine 1.065mg 0.093mg 0%
Histidine 0.397mg 0.035mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Green 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
21%
Green beans
Minerals Daily Need Coverage Score
63%
Feta
14%
Green beans

Comparison summary

Which food is lower in Cholesterol?
Green beans
Green beans is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Green beans
Green beans is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 916mg)
Which food is lower in Saturated fat?
Green beans
Green beans is lower in Saturated fat (difference - 14.882g)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Green beans
Green beans is cheaper (difference - $0.7)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
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

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.