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  6. Feta vs. Cream cheese

Feta vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between feta and cream cheese?

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium, while cream cheese is higher in vitamin A.
  • Feta's daily need coverage for vitamin B12 is 61% higher.
  • Cream cheese has 8 times less vitamin B6 than feta. Feta has 0.424mg of vitamin B6, while cream cheese has 0.056mg.
  • Cream cheese is lower in sodium.
  • Feta has a higher glycemic index (27) than cream cheese (0).

We used Cheese, feta and Cheese, cream types in this comparison.

Infographic

Feta vs Cream cheese 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
8
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +408.2%
Contains more IronIron +490.9%
Contains more CopperCopper +77.8%
Contains more ZincZinc +476%
Contains more PhosphorusPhosphorus +215%
Contains more ManganeseManganese +154.5%
Contains more SeleniumSelenium +74.4%
Contains more PotassiumPotassium +112.9%
Contains less SodiumSodium -65.8%

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
8
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +569.6%
Contains more Vitamin B2Vitamin B2 +267%
Contains more Vitamin B3Vitamin B3 +989%
Contains more Vitamin B5Vitamin B5 +87%
Contains more Vitamin B6Vitamin B6 +657.1%
Contains more Vitamin B12Vitamin B12 +668.2%
Contains more FolateFolate +255.6%
Contains more Vitamin AVitamin A +146.4%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +76.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +131.1%
Contains more OtherOther +309.4%
Contains more FatsFats +61.8%
Contains more CarbsCarbs +35%
~equal in Water ~52.62g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +92.7%
Contains more Poly. FatPolyunsaturated fat +150.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Cream cheese DV% diff.
Vitamin B12 1.69µg 0.22µg 61%
Vitamin B2 0.844mg 0.23mg 47%
Calcium 493mg 97mg 40%
Phosphorus 337mg 107mg 33%
Vitamin B6 0.424mg 0.056mg 28%
Sodium 917mg 314mg 26%
Saturated fat 14.946g 20.213g 24%
Zinc 2.88mg 0.5mg 22%
Fats 21.28g 34.44g 20%
Vitamin A 125µg 308µg 20%
Protein 14.21g 6.15g 16%
Selenium 15µg 8.6µg 12%
Vitamin B1 0.154mg 0.023mg 11%
Monounsaturated fat 4.623g 8.907g 11%
Vitamin B5 0.967mg 0.517mg 9%
Iron 0.65mg 0.11mg 7%
Vitamin B3 0.991mg 0.091mg 6%
Folate 32µg 9µg 6%
Polyunsaturated fat 0.591g 1.483g 6%
Vitamin E 0.18mg 0.86mg 5%
Calories 264kcal 350kcal 4%
Cholesterol 89mg 101mg 4%
Vitamin D 0.4µg 0µg 2%
Copper 0.032mg 0.018mg 2%
Potassium 62mg 132mg 2%
Magnesium 19mg 9mg 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 27.2mg 2%
Manganese 0.028mg 0.011mg 1%
Carbs 4.09g 5.52g 0%
Net carbs 4.09g 5.52g N/A
Sugar 4.09g 3.76g N/A
Starch 0.35g 0%
Vitamin K 1.8µg 2.1µg 0%
Tryptophan 0.2mg 0.069mg 0%
Threonine 0.637mg 0.233mg 0%
Isoleucine 0.803mg 0.324mg 0%
Leucine 1.395mg 0.657mg 0%
Lysine 1.219mg 0.567mg 0%
Methionine 0.368mg 0.191mg 0%
Phenylalanine 0.675mg 0.291mg 0%
Valine 1.065mg 0.395mg 0%
Histidine 0.397mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Cream cheese
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
21%
Cream cheese
Minerals Daily Need Coverage Score
63%
Feta
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated fat?
Feta
Feta is lower in Saturated fat (difference - 5.267g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 603mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 27)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.