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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 RAE.
  • 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.

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.
Contains more Calcium +408.2%
Contains more Iron +490.9%
Contains more Magnesium +111.1%
Contains more Phosphorus +215%
Contains more Zinc +476%
Contains more Copper +77.8%
Contains more Manganese +154.5%
Contains more Selenium +74.4%
Contains more Potassium +112.9%
Contains less Sodium -65.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +408.2%
Contains more Iron +490.9%
Contains more Magnesium +111.1%
Contains more Phosphorus +215%
Contains more Zinc +476%
Contains more Copper +77.8%
Contains more Manganese +154.5%
Contains more Selenium +74.4%
Contains more Potassium +112.9%
Contains less Sodium -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
8
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +267%
Contains more Vitamin B3 +989%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +657.1%
Contains more Folate +255.6%
Contains more Vitamin B12 +668.2%
Contains more Vitamin A +163.3%
Contains more Vitamin E +377.8%
Contains more Choline +76.6%
Contains more Vitamin K +16.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 9% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 15% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +267%
Contains more Vitamin B3 +989%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +657.1%
Contains more Folate +255.6%
Contains more Vitamin B12 +668.2%
Contains more Vitamin A +163.3%
Contains more Vitamin E +377.8%
Contains more Choline +76.6%
Contains more Vitamin K +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +131.1%
Contains more Other +309.4%
Contains more Fats +61.8%
Contains more Carbs +35%
Equal in Water - 52.62
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 Protein +131.1%
Contains more Other +309.4%
Contains more Fats +61.8%
Contains more Carbs +35%
Equal in Water - 52.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +92.7%
Contains more Polyunsaturated fat +150.9%
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +92.7%
Contains more Polyunsaturated 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 Opinion
Net carbs 4.09g 5.52g Cream cheese
Protein 14.21g 6.15g Feta
Fats 21.28g 34.44g Cream cheese
Carbs 4.09g 5.52g Cream cheese
Calories 264kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 4.09g 3.76g Cream cheese
Calcium 493mg 97mg Feta
Iron 0.65mg 0.11mg Feta
Magnesium 19mg 9mg Feta
Phosphorus 337mg 107mg Feta
Potassium 62mg 132mg Cream cheese
Sodium 917mg 314mg Cream cheese
Zinc 2.88mg 0.5mg Feta
Copper 0.032mg 0.018mg Feta
Manganese 0.028mg 0.011mg Feta
Selenium 15µg 8.6µg Feta
Vitamin A 422IU 1111IU Cream cheese
Vitamin A RAE 125µg 308µg Cream cheese
Vitamin E 0.18mg 0.86mg Cream cheese
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin B1 0.154mg 0.023mg Feta
Vitamin B2 0.844mg 0.23mg Feta
Vitamin B3 0.991mg 0.091mg Feta
Vitamin B5 0.967mg 0.517mg Feta
Vitamin B6 0.424mg 0.056mg Feta
Folate 32µg 9µg Feta
Vitamin B12 1.69µg 0.22µg Feta
Choline 15.4mg 27.2mg Cream cheese
Vitamin K 1.8µg 2.1µg Cream cheese
Tryptophan 0.2mg 0.069mg Feta
Threonine 0.637mg 0.233mg Feta
Isoleucine 0.803mg 0.324mg Feta
Leucine 1.395mg 0.657mg Feta
Lysine 1.219mg 0.567mg Feta
Methionine 0.368mg 0.191mg Feta
Phenylalanine 0.675mg 0.291mg Feta
Valine 1.065mg 0.395mg Feta
Histidine 0.397mg 0.175mg Feta
Cholesterol 89mg 101mg Feta
Saturated Fat 14.946g 20.213g Feta
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 4.623g 8.907g Cream cheese
Polyunsaturated fat 0.591g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
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.