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  6. Feta vs. Fish oil

Feta vs. Fish oil — In-Depth Nutrition Comparison

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How are Feta and Fish oil different?

  • Feta has more Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, Selenium, and Zinc than Fish oil.
  • Daily need coverage for Cholesterol from Fish oil is 226% higher.
  • Fish oil has less Sodium.

Cheese, feta and Fish oil, herring are the varieties used in this article.

Infographic

Feta vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
11
:
0
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Feta
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +369.9%
Feta
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
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +369.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -29.8%
Contains more Monounsaturated Fat +1123.5%
Contains more Polyunsaturated fat +2540.3%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 g
Contains less Saturated Fat -29.8%
Contains more Monounsaturated Fat +1123.5%
Contains more Polyunsaturated fat +2540.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Fish oil Opinion
Net carbs 4.09g 0g Feta
Protein 14.21g 0g Feta
Fats 21.28g 100g Fish oil
Carbs 4.09g 0g Feta
Calories 264kcal 902kcal Fish oil
Sugar 4.09g Fish oil
Calcium 493mg 0mg Feta
Iron 0.65mg 0mg Feta
Magnesium 19mg 0mg Feta
Phosphorus 337mg 0mg Feta
Potassium 62mg 0mg Feta
Sodium 917mg 0mg Fish oil
Zinc 2.88mg 0mg Feta
Copper 0.032mg 0mg Feta
Manganese 0.028mg 0mg Feta
Selenium 15µg 0µg Feta
Vitamin A 422IU 0IU Feta
Vitamin A RAE 125µg 0µg Feta
Vitamin E 0.18mg Feta
Vitamin D 16IU Feta
Vitamin D 0.4µg Feta
Vitamin B1 0.154mg 0mg Feta
Vitamin B2 0.844mg 0mg Feta
Vitamin B3 0.991mg 0mg Feta
Vitamin B5 0.967mg 0mg Feta
Vitamin B6 0.424mg 0mg Feta
Folate 32µg 0µg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 89mg 766mg Feta
Saturated Fat 14.946g 21.29g Feta
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DPA 0g 0.619g Fish oil
Monounsaturated Fat 4.623g 56.564g Fish oil
Polyunsaturated fat 0.591g 15.604g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
0%
Fish oil
Minerals Daily Need Coverage Score
63%
Feta
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 917mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 677mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 6.344g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $2.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.