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Feta vs. Sea bass — In-Depth Nutrition Comparison

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What are the differences between feta and sea bass?

  • Feta is higher in vitamin B2, calcium, zinc, and phosphorus; however, sea bass is richer in vitamin B12, selenium, vitamin B3, and potassium.
  • Sea bass's daily need coverage for vitamin B12 is 113% more.
  • Sea bass contains 26 times less calcium than feta. Feta contains 493mg of calcium, while sea bass contains 19mg.
  • Sea bass has less saturated fat.
  • Sea bass has a lower glycemic index (0) than feta (27).

We used Cheese, feta and Fish, bass, striped, cooked, dry heat types in this article.

Infographic

Feta vs Sea bass 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
4
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +2494.7%
Contains more ZincZinc +464.7%
Contains more PhosphorusPhosphorus +32.7%
Contains more ManganeseManganese +47.4%
Contains more MagnesiumMagnesium +168.4%
Contains more PotassiumPotassium +429%
Contains more IronIron +66.2%
Contains more CopperCopper +25%
Contains less SodiumSodium -90.4%
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
10
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin AVitamin A +303.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +2181.1%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +158.1%
Contains more Vitamin B12Vitamin B12 +160.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Sea bass DV% diff.
Vitamin B12 1.69µg 4.41µg 113%
Saturated fat 14.946g 0.65g 65%
Vitamin B2 0.844mg 0.037mg 62%
Selenium 15µg 46.8µg 58%
Calcium 493mg 19mg 47%
Sodium 917mg 88mg 36%
Fats 21.28g 2.99g 28%
Zinc 2.88mg 0.51mg 22%
Protein 14.21g 22.73g 17%
Phosphorus 337mg 254mg 12%
Vitamin B3 0.991mg 2.558mg 10%
Vitamin A 125µg 31µg 10%
Monounsaturated fat 4.623g 0.846g 9%
Magnesium 19mg 51mg 8%
Potassium 62mg 328mg 8%
Calories 264kcal 124kcal 7%
Folate 32µg 10µg 6%
Vitamin B6 0.424mg 0.346mg 6%
Iron 0.65mg 1.08mg 5%
Cholesterol 89mg 103mg 5%
Choline 15.4mg 3%
Polyunsaturated fat 0.591g 1.005g 3%
Vitamin B1 0.154mg 0.115mg 3%
Vitamin D 0.4µg 2%
Vitamin D 16IU 2%
Vitamin B5 0.967mg 0.865mg 2%
Vitamin K 1.8µg 2%
Copper 0.032mg 0.04mg 1%
Vitamin E 0.18mg 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 0.255mg 0%
Threonine 0.637mg 0.997mg 0%
Isoleucine 0.803mg 1.047mg 0%
Leucine 1.395mg 1.848mg 0%
Lysine 1.219mg 2.088mg 0%
Methionine 0.368mg 0.673mg 0%
Phenylalanine 0.675mg 0.887mg 0%
Valine 1.065mg 1.171mg 0%
Histidine 0.397mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g N/A

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +611.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +465.2%
Contains more ProteinProtein +60%
Contains more WaterWater +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +446.5%
Contains less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +70.1%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.