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  6. Feta vs. Salmon raw

Feta vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the 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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
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
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%

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.