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Feta vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the differences between feta and Brussels sprouts?

  • Feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, and selenium; however, Brussels sprouts are richer in vitamin K and vitamin C.
  • Brussels sprouts' daily need coverage for vitamin K is 146% more.
  • Brussels sprouts have less cholesterol.

We used Cheese, feta and Brussels sprouts, raw types in this article.

Infographic

Feta vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +1073.8%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +388.4%
Contains more SeleniumSelenium +837.5%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +527.4%
Contains more IronIron +115.4%
Contains more CopperCopper +118.8%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1103.6%

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
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +228.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +837.8%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B5Vitamin B5 +212.9%
Contains more Vitamin B6Vitamin B6 +93.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +388.9%
Contains more Vitamin KVitamin K +9733.3%
Contains more FolateFolate +90.6%
Contains more CholineCholine +24%
~equal in Vitamin B1 ~0.139mg

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +320.4%
Contains more FatsFats +6993.3%
Contains more OtherOther +279.6%
Contains more CarbsCarbs +118.8%
Contains more WaterWater +55.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +20000%
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +25788.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Brussels sprouts DV% diff.
Polyunsaturated fat 0.591g 153g 1016%
Vitamin K 1.8µg 177µg 146%
Vitamin C 0mg 85mg 94%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.062g 68%
Vitamin B2 0.844mg 0.09mg 58%
Calcium 493mg 42mg 45%
Sodium 917mg 25mg 39%
Phosphorus 337mg 69mg 38%
Fats 21.28g 0.3g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 1.6µg 24%
Protein 14.21g 3.38g 22%
Zinc 2.88mg 0.42mg 22%
Vitamin B6 0.424mg 0.219mg 16%
Fiber 0g 3.8g 15%
Vitamin B5 0.967mg 0.309mg 13%
Manganese 0.028mg 0.337mg 13%
Monounsaturated fat 4.623g 0.023g 12%
Calories 264kcal 43kcal 11%
Potassium 62mg 389mg 10%
Vitamin A 125µg 38µg 10%
Iron 0.65mg 1.4mg 9%
Folate 32µg 61µg 7%
Vitamin E 0.18mg 0.88mg 5%
Copper 0.032mg 0.07mg 4%
Vitamin D 0.4µg 0µg 2%
Carbs 4.09g 8.95g 2%
Vitamin D 16IU 0IU 2%
Vitamin B3 0.991mg 0.745mg 2%
Magnesium 19mg 23mg 1%
Choline 15.4mg 19.1mg 1%
Vitamin B1 0.154mg 0.139mg 1%
Fructose 0.93g 1%
Net carbs 4.09g 5.15g N/A
Sugar 4.09g 2.2g N/A
Tryptophan 0.2mg 0.037mg 0%
Threonine 0.637mg 0.12mg 0%
Isoleucine 0.803mg 0.132mg 0%
Leucine 1.395mg 0.152mg 0%
Lysine 1.219mg 0.154mg 0%
Methionine 0.368mg 0.032mg 0%
Phenylalanine 0.675mg 0.098mg 0%
Valine 1.065mg 0.155mg 0%
Histidine 0.397mg 0.076mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
63%
Feta
24%
Brussels sprouts

Comparison summary

Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Brussels sprouts
Brussels sprouts is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 892mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 14.884g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $2.1)
Which food is richer in minerals?
?
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.
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.