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Feta vs. Egg — In-Depth Nutrition Comparison

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How are Feta and Egg different?

  • Feta has more Calcium, Vitamin B2, Vitamin B12, and Phosphorus, however, Egg is richer in Copper, Choline, and Selenium.
  • Egg covers your daily need of Copper 219% more than Feta.
  • Feta has 10 times more Calcium than Egg. Feta has 493mg of Calcium, while Egg has 50mg.
  • Egg contains less Sodium.

Cheese, feta and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Feta vs Egg 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
5
:
5
Egg
Contains more Calcium +886%
Contains more Magnesium +90%
Contains more Phosphorus +95.9%
Contains more Zinc +174.3%
Contains more Iron +83.1%
Contains more Potassium +103.2%
Contains less Sodium -86.5%
Contains more Copper +6150%
Contains more Selenium +105.3%
Equal in Manganese - 0.026
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 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +886%
Contains more Magnesium +90%
Contains more Phosphorus +95.9%
Contains more Zinc +174.3%
Contains more Iron +83.1%
Contains more Potassium +103.2%
Contains less Sodium -86.5%
Contains more Copper +6150%
Contains more Selenium +105.3%
Equal in Manganese - 0.026

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
6
:
5
Egg
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +1448.4%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +52.3%
Contains more Vitamin K +500%
Contains more Vitamin A +23.2%
Contains more Vitamin E +472.2%
Contains more Vitamin D +450%
Contains more Vitamin B5 +44.6%
Contains more Folate +37.5%
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 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +1448.4%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +52.3%
Contains more Vitamin K +500%
Contains more Vitamin A +23.2%
Contains more Vitamin E +472.2%
Contains more Vitamin D +450%
Contains more Vitamin B5 +44.6%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
:
1
Egg
Contains more Protein +13%
Contains more Fats +100.6%
Contains more Carbs +265.2%
Contains more Other +386%
Contains more Water +35.1%
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
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +13%
Contains more Fats +100.6%
Contains more Carbs +265.2%
Contains more Other +386%
Contains more Water +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
1
:
2
Egg
Contains more Monounsaturated Fat +13.4%
Contains less Saturated Fat -78.1%
Contains more Polyunsaturated fat +139.3%
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +13.4%
Contains less Saturated Fat -78.1%
Contains more Polyunsaturated fat +139.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Egg Opinion
Net carbs 4.09g 1.12g Feta
Protein 14.21g 12.58g Feta
Fats 21.28g 10.61g Feta
Carbs 4.09g 1.12g Feta
Calories 264kcal 155kcal Feta
Sugar 4.09g 1.12g Egg
Calcium 493mg 50mg Feta
Iron 0.65mg 1.19mg Egg
Magnesium 19mg 10mg Feta
Phosphorus 337mg 172mg Feta
Potassium 62mg 126mg Egg
Sodium 917mg 124mg Egg
Zinc 2.88mg 1.05mg Feta
Copper 0.032mg 2mg Egg
Manganese 0.028mg 0.026mg Feta
Selenium 15µg 30.8µg Egg
Vitamin A 422IU 520IU Egg
Vitamin A RAE 125µg 149µg Egg
Vitamin E 0.18mg 1.03mg Egg
Vitamin D 16IU 87IU Egg
Vitamin D 0.4µg 2.2µg Egg
Vitamin B1 0.154mg 0.066mg Feta
Vitamin B2 0.844mg 0.513mg Feta
Vitamin B3 0.991mg 0.064mg Feta
Vitamin B5 0.967mg 1.398mg Egg
Vitamin B6 0.424mg 0.121mg Feta
Folate 32µg 44µg Egg
Vitamin B12 1.69µg 1.11µg Feta
Vitamin K 1.8µg 0.3µg Feta
Tryptophan 0.2mg 0.153mg Feta
Threonine 0.637mg 0.604mg Feta
Isoleucine 0.803mg 0.686mg Feta
Leucine 1.395mg 1.075mg Feta
Lysine 1.219mg 0.904mg Feta
Methionine 0.368mg 0.392mg Egg
Phenylalanine 0.675mg 0.668mg Feta
Valine 1.065mg 0.767mg Feta
Histidine 0.397mg 0.298mg Feta
Cholesterol 89mg 373mg Feta
Saturated Fat 14.946g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 4.623g 4.077g Feta
Polyunsaturated fat 0.591g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
57%
Feta
45%
Egg
Minerals Daily Need Coverage Score
63%
Feta
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 284mg)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 11.679g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.5)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.