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Feta vs. Chinook salmon — In-Depth Nutrition Comparison

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How are feta and chinook salmon different?

  • Feta is higher in vitamin B2, calcium, and zinc; however, chinook salmon is richer in selenium, vitamin B3, vitamin B12, magnesium, and potassium.
  • Daily need coverage for saturated fat for feta is 59% higher.
  • Feta contains 18 times more calcium than chinook salmon. While feta contains 493mg of calcium, chinook salmon contains only 28mg.
  • Chinook salmon has less sodium.
  • Chinook salmon has a lower glycemic index (0) than feta (27).

Cheese, feta and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Feta vs Chinook salmon infographic
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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
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +1660.7%
Contains more ZincZinc +414.3%
Contains more ManganeseManganese +47.4%
Contains more MagnesiumMagnesium +542.1%
Contains more PotassiumPotassium +714.5%
Contains more IronIron +40%
Contains more CopperCopper +65.6%
Contains more PhosphorusPhosphorus +10.1%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +212%

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
7
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +19.2%
Contains more Vitamin B3Vitamin B3 +913.6%
Contains more Vitamin B12Vitamin B12 +69.8%
~equal in Vitamin B6 ~0.462mg
~equal in Folate ~35µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +59%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-210.6%
Contains more ProteinProtein +81%
Contains more WaterWater +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +24.2%
Contains more Poly. FatPolyunsaturated fat +350.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Chinook salmon DV% diff.
Selenium 15µg 46.8µg 58%
Vitamin B3 0.991mg 10.045mg 57%
Vitamin B2 0.844mg 0.154mg 53%
Saturated fat 14.946g 3.214g 53%
Vitamin B12 1.69µg 2.87µg 49%
Calcium 493mg 28mg 47%
Sodium 917mg 60mg 37%
Magnesium 19mg 122mg 25%
Protein 14.21g 25.72g 23%
Zinc 2.88mg 0.56mg 21%
Polyunsaturated fat 0.591g 2.662g 14%
Potassium 62mg 505mg 13%
Fats 21.28g 13.38g 12%
Vitamin B1 0.154mg 0.044mg 9%
Phosphorus 337mg 371mg 5%
Vitamin C 0mg 4.1mg 5%
Choline 15.4mg 3%
Vitamin A 125µg 149µg 3%
Vitamin B6 0.424mg 0.462mg 3%
Monounsaturated fat 4.623g 5.742g 3%
Iron 0.65mg 0.91mg 3%
Vitamin K 1.8µg 2%
Vitamin B5 0.967mg 0.865mg 2%
Calories 264kcal 231kcal 2%
Vitamin D 0.4µg 2%
Copper 0.032mg 0.053mg 2%
Vitamin D 16IU 2%
Vitamin E 0.18mg 1%
Folate 32µg 35µg 1%
Cholesterol 89mg 85mg 1%
Carbs 4.09g 0g 1%
Net carbs 4.09g 0g N/A
Sugar 4.09g N/A
Manganese 0.028mg 0.019mg 0%
Tryptophan 0.2mg 0.288mg 0%
Threonine 0.637mg 1.127mg 0%
Isoleucine 0.803mg 1.185mg 0%
Leucine 1.395mg 2.09mg 0%
Lysine 1.219mg 2.362mg 0%
Methionine 0.368mg 0.761mg 0%
Phenylalanine 0.675mg 1.004mg 0%
Valine 1.065mg 1.325mg 0%
Histidine 0.397mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
63%
Feta
63%
Chinook salmon

Comparison summary

Which food is cheaper?
Feta
Feta is cheaper (difference - $12.5)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 857mg)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 11.732g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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.
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

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.