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Feta vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between feta and salmon raw

  • Feta is higher in calcium, vitamin B2, and zinc, yet salmon raw is higher in vitamin B12, vitamin B3, selenium, vitamin B6, and copper.
  • Feta covers your daily saturated fat needs 70% more than salmon raw.
  • Feta contains 41 times more calcium than salmon raw. While feta contains 493mg of calcium, salmon raw contains only 12mg.
  • The amount of sodium in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Cheese, feta and Fish, salmon, Atlantic, wild, raw.

Infographic

Feta vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +4008.3%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +68.5%
Contains more ManganeseManganese +75%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +690.3%
Contains more IronIron +23.1%
Contains more CopperCopper +681.3%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +143.3%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +941.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +122.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +46.8%
Contains more Vitamin B3Vitamin B3 +693.1%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +92.9%
Contains more Vitamin B12Vitamin B12 +88.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
2
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +235.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +39.6%
Contains more WaterWater +24%
~equal in Other ~5.32g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +119.8%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +329.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Salmon raw
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 Salmon raw DV% diff.
Saturated fat 14.946g 0.981g 63%
Vitamin B12 1.69µg 3.18µg 62%
Calcium 493mg 12mg 48%
Vitamin B3 0.991mg 7.86mg 43%
Selenium 15µg 36.5µg 39%
Sodium 917mg 44mg 38%
Vitamin B2 0.844mg 0.38mg 36%
Vitamin B6 0.424mg 0.818mg 30%
Copper 0.032mg 0.25mg 24%
Fats 21.28g 6.34g 23%
Zinc 2.88mg 0.64mg 20%
Phosphorus 337mg 200mg 20%
Vitamin B5 0.967mg 1.664mg 14%
Potassium 62mg 490mg 13%
Polyunsaturated fat 0.591g 2.539g 13%
Vitamin A 125µg 12µg 13%
Cholesterol 89mg 55mg 11%
Protein 14.21g 19.84g 11%
Monounsaturated fat 4.623g 2.103g 6%
Vitamin B1 0.154mg 0.226mg 6%
Calories 264kcal 142kcal 6%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Iron 0.65mg 0.8mg 2%
Magnesium 19mg 29mg 2%
Vitamin K 1.8µg 2%
Folate 32µg 25µg 2%
Vitamin D 16IU 2%
Manganese 0.028mg 0.016mg 1%
Vitamin E 0.18mg 1%
Carbs 4.09g 0g 1%
Net carbs 4.09g 0g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0.222mg 0%
Threonine 0.637mg 0.87mg 0%
Isoleucine 0.803mg 0.914mg 0%
Leucine 1.395mg 1.613mg 0%
Lysine 1.219mg 1.822mg 0%
Methionine 0.368mg 0.587mg 0%
Phenylalanine 0.675mg 0.775mg 0%
Valine 1.065mg 1.022mg 0%
Histidine 0.397mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

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

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
77%
Salmon raw
Minerals Daily Need Coverage Score
63%
Feta
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 873mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 13.965g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $10.5)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.