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Feta vs. Fish sauce — In-Depth Nutrition Comparison

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How are feta and fish sauce different?

  • Feta has more vitamin B2, vitamin B12, phosphorus, calcium, zinc, and vitamin B5; however, fish sauce is richer in magnesium.
  • Fish sauce covers your daily need for sodium, 301% more than feta.
  • Feta has a higher glycemic index. The glycemic index of feta is 27, while the glycemic index of fish sauce is 0.

Cheese, feta and Sauce, fish, ready-to-serve types were used in this article.

Infographic

Feta vs Fish sauce 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
5
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +1046.5%
Contains more ZincZinc +1340%
Contains more PhosphorusPhosphorus +4714.3%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +64.8%
Contains more MagnesiumMagnesium +821.1%
Contains more PotassiumPotassium +364.5%
Contains more IronIron +20%
Contains more CopperCopper +56.3%
Contains more ManganeseManganese +732.1%

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
9
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin AVitamin A +3025%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1183.3%
Contains more Vitamin B2Vitamin B2 +1380.7%
Contains more Vitamin B5Vitamin B5 +719.5%
Contains more Vitamin B12Vitamin B12 +252.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more FolateFolate +59.4%
~equal in Vitamin B6 ~0.396mg

All nutrients comparison - raw data values

Nutrient Feta Fish sauce DV% diff.
Sodium 917mg 7851mg 301%
Saturated fat 14.946g 0.003g 68%
Vitamin B2 0.844mg 0.057mg 61%
Vitamin B12 1.69µg 0.48µg 50%
Phosphorus 337mg 7mg 47%
Calcium 493mg 43mg 45%
Magnesium 19mg 175mg 37%
Fats 21.28g 0.01g 33%
Cholesterol 89mg 0mg 30%
Zinc 2.88mg 0.2mg 24%
Protein 14.21g 5.06g 18%
Vitamin B5 0.967mg 0.118mg 17%
Vitamin A 125µg 4µg 13%
Vitamin B1 0.154mg 0.012mg 12%
Monounsaturated fat 4.623g 0.002g 12%
Selenium 15µg 9.1µg 11%
Calories 264kcal 35kcal 11%
Manganese 0.028mg 0.233mg 9%
Vitamin B3 0.991mg 2.313mg 8%
Potassium 62mg 288mg 7%
Folate 32µg 51µg 5%
Polyunsaturated fat 0.591g 0.003g 4%
Copper 0.032mg 0.05mg 2%
Vitamin D 0.4µg 0µg 2%
Iron 0.65mg 0.78mg 2%
Vitamin D 16IU 0IU 2%
Vitamin B6 0.424mg 0.396mg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin E 0.18mg 0mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 4.09g 3.64g N/A
Carbs 4.09g 3.64g 0%
Sugar 4.09g 3.64g N/A
Choline 15.4mg 13.2mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +180.8%
Contains more FatsFats +212700%
Contains more CarbsCarbs +12.4%
Contains more WaterWater +28.7%
Contains more OtherOther +288.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +231050%
Contains more Poly. FatPolyunsaturated fat +19600%
Contains less Sat. FatSaturated fat -100%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.