Feta vs. Blue cheese — Health Impact and Nutrition Comparison

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Feta

5

:

5

Blue cheese

Contains more Iron +109.7%

Contains less Sodium -20%

Contains more Manganese +211.1%

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

Equal in Selenium - 14.5

Feta

Blue cheese

Contains more Iron +109.7%

Contains less Sodium -20%

Contains more Manganese +211.1%

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

Equal in Selenium - 14.5

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

:

7

Blue cheese

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

Feta

Blue cheese

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

Section reviewed by gastroenterologist Arpi Gasparyan

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/