Feta vs. Blue cheese — Health Impact and Nutrition Comparison

Calories

Blue cheese contains higher amounts of calories compared to feta.

Carbs

They are both low in carbs; however, feta contains higher carbs than blue cheese.

Proteins

Blue cheese is higher in proteins than feta.

Fat

Blue cheese contains higher amounts of fat compared to feta cheese.

Minerals

Both these foods have nearly similar amounts of minerals and types of minerals. They are both rich in calcium, zinc, and phosphorus. However, blue cheese is richer in calcium, zinc, and phosphorus than feta.

Sodium

Sodium in both these foods is a critical mineral to mention.

Blue cheese contains higher amounts of sodium compared to feta. They are both very high in sodium.

In the diagram below, we can visualize the difference in their mineral difference.

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

3

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, crumbled - 150g

Blue cheese

4

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, crumbled, not packed - 135g

Contains more IronIron	+109.7%
Contains less SodiumSodium	-20%
Contains more ManganeseManganese	+211.1%

Contains more MagnesiumMagnesium	+21.1%
Contains more PotassiumPotassium	+312.9%
Contains more CopperCopper	+25%
Contains more PhosphorusPhosphorus	+14.8%

~equal in Calcium ~528mg

~equal in Zinc ~2.66mg

~equal in Selenium ~14.5µg

Vitamins

Feta cheese is richer in vitamins B1, B2, B6, and B12. In comparison, blue cheese is richer in vitamins B5 and A.

Noting that blue cheese contains high amounts of B12 also.

The diagram below displays the difference between their vitamin profiles.

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

4

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, crumbled - 150g

Blue cheese

6

100 g 300 g 1 cubic inch - 17g1 oz - 28.35g1 cup, crumbled, not packed - 135g

Contains more Vitamin B1Vitamin B1	+431%
Contains more Vitamin B2Vitamin B2	+120.9%
Contains more Vitamin B6Vitamin B6	+155.4%
Contains more Vitamin B12Vitamin B12	+38.5%

Contains more Vitamin AVitamin A	+58.4%
Contains more Vitamin EVitamin E	+38.9%
Contains more Vitamin DVitamin D	+25%
Contains more Vitamin B5Vitamin B5	+78.8%
Contains more Vitamin KVitamin K	+33.3%
Contains more FolateFolate	+12.5%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~1.016mg

~equal in Choline ~15.4mg

Bone Health

Blue cheese and feta are high in calcium and positively impact bones, particularly osteoporosis. (1) (2)

Gastrointestinal Health

Section reviewed by gastroenterologist Arpi Gasparyan

They are high in probiotics; they include lactobacilli, which enhance general gut health and digestion. (3) 
Furthermore, when the gut microbiota is healthy, general inflammations in the gastrointestinal tract are kept at low levels. (4) (5)

Blue cheese contains less lactose, which could be a better option for lactose-intolerant individuals.

Cancer

Blue cheese, which is aged and ripened, has apoptotic activity on leukemic cells. Reducing risks of leukemias. (6)

Feta cheese reduces the risk of developing colorectal cancer. (7)

However, calcium-rich foods are linked with an increased risk of developing prostate cancer. (8)

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

They both contain a high amount of saturated fat and sodium. Saturated fats increase the risk of atherosclerosis, while high-sodium foods increase the risk of hypertension and hypertension-related kidney damage. As a result, it is critical to keep an eye on these parameters. (9)(10)

While taking MAO inhibitor medications these cheeses should be limited to prevent hypertension crisis. (11)

Blue cheese contains spermidine with multiple positive health impacts, most focusing on aging and cardiovascular health. It directly affects cardiac muscles and is linked with decreased cardiovascular diseases. In addition, it has neuroprotective and anti-carcinogenic properties. (12)

Ultimately, the key to minimizing cardiovascular risk is moderation, balance, and overall dietary patterns. Both feta and blue cheese can be enjoyed as part of a healthy diet, but it's essential to be mindful of portion sizes and to incorporate them into a diet that prioritizes whole, nutrient-dense foods.

Diabetes

Consumption of blue cheese and feta is linked with decreased risks of developing type 2 diabetes (13)(14).

Infectious agents

Penicillium roquforti, the fungus that makes blue cheese, has anti-infectious activity against chlamydia strains and improves immune functions (15).