Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Feta vs Blue cheese - Health impact and Nutrition Comparison

Compare
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 03, 2022
Education: Haigazian Medical University
Feta
vs
Blue cheese

Summary

Blue cheese is higher in calories, sodium, and fats most importantly saturated fats are higher. Blue cheese is richer in calcium, zinc, and phosphorus, vitamins B5 and A. Feta contain higher amounts of carbs and cholesterol and it is richer in B complex vitamins.

Blue cheese is a healthier cheese compared to feta. Both have similar health impacts and should be consumed in moderate amounts, especially for cardiac health since they are high in sodium and saturated fats. However, blue cheese contains spermidine with cardioprotective properties and the penicillium anti-infectious.

Introduction

This article is a comparison article between feta cheese and blue cheese. We will discuss different aspects of their differences, such as their nutrition content, health impacts, and general differences. One of the most important points is to showcase which cheese is healthier. In addition, it is crucial to understand the negative health impacts of these foods.

Nutritional content 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.

Saturated fats

Blue cheese contains higher amounts of saturated fats.

Cholesterol

Feta is higher in cholesterol compared to blue 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +109.7%
Contains less Sodium -20%
Contains more Magnesium +21.1%
Contains more Phosphorus +14.8%
Contains more Potassium +312.9%
Contains more Copper +25%
Equal in Calcium - 528
Equal in Zinc - 2.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 148% 25% 14% 145% 6% 120% 79% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 159% 12% 17% 166% 23% 150% 73% 14%
Contains more Iron +109.7%
Contains less Sodium -20%
Contains more Magnesium +21.1%
Contains more Phosphorus +14.8%
Contains more Potassium +312.9%
Contains more Copper +25%
Equal in Calcium - 528
Equal in Zinc - 2.66

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Feta
4
:
Contains more Vitamin B1 +431%
Contains more Vitamin B2 +120.9%
Contains more Vitamin B6 +155.4%
Contains more Vitamin B12 +38.5%
Contains more Vitamin A +70.9%
Contains more Vitamin E +38.9%
Contains more Vitamin D +25%
Contains more Vitamin B5 +78.8%
Contains more Folate +12.5%
Contains more Vitamin K +33.3%
Equal in Vitamin B3 - 1.016
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin B1 +431%
Contains more Vitamin B2 +120.9%
Contains more Vitamin B6 +155.4%
Contains more Vitamin B12 +38.5%
Contains more Vitamin A +70.9%
Contains more Vitamin E +38.9%
Contains more Vitamin D +25%
Contains more Vitamin B5 +78.8%
Contains more Folate +12.5%
Contains more Vitamin K +33.3%
Equal in Vitamin B3 - 1.016

Health impacts

Bone health

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

Gastrointestinal health

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

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)

Diabetes

Consumption of blue cheese and feta are 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)

General differences

Feta cheese is a fresh cheese usually prepared from sheep or goat's milk. It is a white cheese that doesn't have a very long shelf life—approximately seven days refrigerated. Feta cheese can be used for salads, pasta, and everyday sandwiches.

On the other hand, we have blue cheese, an aged cheese with a particular stingy taste. It is made with cow's milk, and Penicillium roqueforti fungus is added upon. Blue cheese is mainly used on charcuterie boards with wine. It is a more refined cheese. Blue cheese has a longer shelf life, it can stay up to 4 weeks refrigerated.

References

  1. https://pubmed.ncbi.nlm.nih.gov/33237064/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3796667/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279064/
  4. https://pubmed.ncbi.nlm.nih.gov/20838859/
  5. https://pubmed.ncbi.nlm.nih.gov/21477383/
  6. https://pubmed.ncbi.nlm.nih.gov/20338416/
  7. https://pubmed.ncbi.nlm.nih.gov/12869397/
  8. https://pubmed.ncbi.nlm.nih.gov/16522915/
  9. https://pubmed.ncbi.nlm.nih.gov/30402970/
  10. https://www.nature.com/articles/s41598-021-86324-w
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738414/
  12. https://pubmed.ncbi.nlm.nih.gov/29371440/
  13. https://pubmed.ncbi.nlm.nih.gov/23945722/
  14. https://www.sciencedirect.com/science/article/abs/pii/S0002822304004316
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655667/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 03, 2022

Infographic

Feta vs Blue cheese infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Feta Blue cheese
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feta Blue cheese Opinion
Net carbs 4.09g 2.34g Feta
Protein 14.21g 21.4g Blue cheese
Fats 21.28g 28.74g Blue cheese
Carbs 4.09g 2.34g Feta
Calories 264kcal 353kcal Blue cheese
Starch g g
Fructose g g
Sugar 4.09g 0.5g Blue cheese
Fiber 0g 0g
Calcium 493mg 528mg Blue cheese
Iron 0.65mg 0.31mg Feta
Magnesium 19mg 23mg Blue cheese
Phosphorus 337mg 387mg Blue cheese
Potassium 62mg 256mg Blue cheese
Sodium 917mg 1146mg Feta
Zinc 2.88mg 2.66mg Feta
Copper 0.032mg 0.04mg Blue cheese
Vitamin A 422IU 721IU Blue cheese
Vitamin E 0.18mg 0.25mg Blue cheese
Vitamin D 16IU 21IU Blue cheese
Vitamin D 0.4µg 0.5µg Blue cheese
Vitamin C 0mg 0mg
Vitamin B1 0.154mg 0.029mg Feta
Vitamin B2 0.844mg 0.382mg Feta
Vitamin B3 0.991mg 1.016mg Blue cheese
Vitamin B5 0.967mg 1.729mg Blue cheese
Vitamin B6 0.424mg 0.166mg Feta
Folate 32µg 36µg Blue cheese
Vitamin B12 1.69µg 1.22µg Feta
Vitamin K 1.8µg 2.4µg Blue cheese
Tryptophan 0.2mg 0.312mg Blue cheese
Threonine 0.637mg 0.785mg Blue cheese
Isoleucine 0.803mg 1.124mg Blue cheese
Leucine 1.395mg 1.919mg Blue cheese
Lysine 1.219mg 1.852mg Blue cheese
Methionine 0.368mg 0.584mg Blue cheese
Phenylalanine 0.675mg 1.087mg Blue cheese
Valine 1.065mg 1.556mg Blue cheese
Histidine 0.397mg 0.758mg Blue cheese
Cholesterol 89mg 75mg Blue cheese
Trans Fat g g
Saturated Fat 14.946g 18.669g Feta
Monounsaturated Fat 4.623g 7.778g Blue cheese
Polyunsaturated fat 0.591g 0.8g Blue cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Blue cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
57
Feta
42
Blue cheese
Mineral Summary Score
68
Feta
76
Blue cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
85%
Feta
128%
Blue cheese
Carbohydrates
4%
Feta
2%
Blue cheese
Fats
98%
Feta
133%
Blue cheese

Comparison summary

Which food contains less Sodium?
Feta
Feta contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 3.723g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 3.59g)
Which food is lower in Cholesterol?
Blue cheese
Blue cheese is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Blue cheese
Blue cheese 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.