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Feta vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between feta and wheat Bread

  • Feta is richer in vitamin B12, vitamin B2, and calcium, yet wheat Bread is richer in manganese, iron, selenium, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin B12 for feta is 70% higher.
  • Feta has a lower glycemic index than wheat Bread.

Food types used in this article are Cheese, feta and Bread, wheat, toasted.

Infographic

Feta vs Wheat Bread 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
3
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CalciumCalcium +198.8%
Contains more ZincZinc +95.9%
Contains more PhosphorusPhosphorus +79.3%
Contains more MagnesiumMagnesium +210.5%
Contains more PotassiumPotassium +259.7%
Contains more IronIron +529.2%
Contains more CopperCopper +518.8%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +4817.9%
Contains more SeleniumSelenium +122.7%

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
6
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +177.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +185.1%
Contains more Vitamin B3Vitamin B3 +530.7%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +168.8%
Contains more CholineCholine +43.5%

All nutrients comparison - raw data values

Nutrient Feta Wheat Bread DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.989g 63%
Manganese 0.028mg 1.377mg 59%
Iron 0.65mg 4.09mg 43%
Vitamin B2 0.844mg 0.382mg 36%
Selenium 15µg 33.4µg 33%
Vitamin B3 0.991mg 6.25mg 33%
Calcium 493mg 165mg 33%
Cholesterol 89mg 0mg 30%
Fats 21.28g 4.27g 26%
Vitamin B1 0.154mg 0.439mg 24%
Vitamin B6 0.424mg 0.153mg 21%
Phosphorus 337mg 188mg 21%
Fiber 0g 4.7g 19%
Copper 0.032mg 0.198mg 18%
Carbs 4.09g 55.77g 17%
Folate 32µg 86µg 14%
Sodium 917mg 601mg 14%
Vitamin A 125µg 0µg 14%
Zinc 2.88mg 1.47mg 13%
Magnesium 19mg 59mg 10%
Vitamin B5 0.967mg 0.456mg 10%
Monounsaturated fat 4.623g 1.019g 9%
Polyunsaturated fat 0.591g 1.72g 8%
Potassium 62mg 223mg 5%
Vitamin K 1.8µg 5.7µg 3%
Protein 14.21g 12.96g 3%
Calories 264kcal 313kcal 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 22.1mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 4.09g 51.07g N/A
Sugar 4.09g 6.42g N/A
Vitamin E 0.18mg 0.24mg 0%
Tryptophan 0.2mg 0.092mg 0%
Threonine 0.637mg 0.299mg 0%
Isoleucine 0.803mg 0.258mg 0%
Leucine 1.395mg 0.461mg 0%
Lysine 1.219mg 0.215mg 0%
Methionine 0.368mg 0.105mg 0%
Phenylalanine 0.675mg 0.315mg 0%
Valine 1.065mg 0.31mg 0%
Histidine 0.397mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +398.4%
Contains more WaterWater +127.9%
Contains more OtherOther +87.7%
Contains more CarbsCarbs +1263.6%
~equal in Protein ~12.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +353.7%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +191%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.