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Feta vs. Fontina — In-Depth Nutrition Comparison

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How are Feta and Fontina different?

  • Feta is higher in Vitamin B2, Vitamin B6, Vitamin B1, Vitamin B5, and Folate, however, Fontina is richer in Vitamin A RAE, Calcium, and Zinc.
  • Daily need coverage for Vitamin B2 from Feta is 49% higher.
  • Feta contains 7 times more Vitamin B1 than Fontina. While Feta contains 0.154mg of Vitamin B1, Fontina contains only 0.021mg.
  • Feta has less Saturated Fat.

Cheese, feta and Cheese, fontina are the varieties used in this article.

Infographic

Feta vs Fontina infographic
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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
5
:
Contains more Iron +182.6%
Contains more Magnesium +35.7%
Contains more Copper +28%
Contains more Manganese +100%
Contains more Calcium +11.6%
Contains less Sodium -12.8%
Contains more Zinc +21.5%
Equal in Phosphorus - 346
Equal in Potassium - 64
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Contains more Iron +182.6%
Contains more Magnesium +35.7%
Contains more Copper +28%
Contains more Manganese +100%
Contains more Calcium +11.6%
Contains less Sodium -12.8%
Contains more Zinc +21.5%
Equal in Phosphorus - 346
Equal in Potassium - 64
Equal in Selenium - 14.5

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
:
Contains more Vitamin B1 +633.3%
Contains more Vitamin B2 +313.7%
Contains more Vitamin B3 +560.7%
Contains more Vitamin B5 +125.4%
Contains more Vitamin B6 +410.8%
Contains more Folate +433.3%
Contains more Vitamin A +116.4%
Contains more Vitamin E +50%
Contains more Vitamin D +50%
Contains more Vitamin K +44.4%
Equal in Vitamin B12 - 1.68
Equal in Choline - 15.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 9% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 9% 7%
Contains more Vitamin B1 +633.3%
Contains more Vitamin B2 +313.7%
Contains more Vitamin B3 +560.7%
Contains more Vitamin B5 +125.4%
Contains more Vitamin B6 +410.8%
Contains more Folate +433.3%
Contains more Vitamin A +116.4%
Contains more Vitamin E +50%
Contains more Vitamin D +50%
Contains more Vitamin K +44.4%
Equal in Vitamin B12 - 1.68
Equal in Choline - 15.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
:
Contains more Carbs +163.9%
Contains more Water +45.6%
Contains more Other +37.2%
Contains more Protein +80.2%
Contains more Fats +46.3%
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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more Carbs +163.9%
Contains more Water +45.6%
Contains more Other +37.2%
Contains more Protein +80.2%
Contains more Fats +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
1
:
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +87.9%
Contains more Polyunsaturated fat +179.9%
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +87.9%
Contains more Polyunsaturated fat +179.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Fontina Opinion
Net carbs 4.09g 1.55g Feta
Protein 14.21g 25.6g Fontina
Fats 21.28g 31.14g Fontina
Carbs 4.09g 1.55g Feta
Calories 264kcal 389kcal Fontina
Sugar 4.09g 1.55g Fontina
Calcium 493mg 550mg Fontina
Iron 0.65mg 0.23mg Feta
Magnesium 19mg 14mg Feta
Phosphorus 337mg 346mg Fontina
Potassium 62mg 64mg Fontina
Sodium 917mg 800mg Fontina
Zinc 2.88mg 3.5mg Fontina
Copper 0.032mg 0.025mg Feta
Manganese 0.028mg 0.014mg Feta
Selenium 15µg 14.5µg Feta
Vitamin A 422IU 913IU Fontina
Vitamin A RAE 125µg 261µg Fontina
Vitamin E 0.18mg 0.27mg Fontina
Vitamin D 16IU 23IU Fontina
Vitamin D 0.4µg 0.6µg Fontina
Vitamin B1 0.154mg 0.021mg Feta
Vitamin B2 0.844mg 0.204mg Feta
Vitamin B3 0.991mg 0.15mg Feta
Vitamin B5 0.967mg 0.429mg Feta
Vitamin B6 0.424mg 0.083mg Feta
Folate 32µg 6µg Feta
Vitamin B12 1.69µg 1.68µg Feta
Choline 15.4mg 15.4mg
Vitamin K 1.8µg 2.6µg Fontina
Tryptophan 0.2mg 0.361mg Fontina
Threonine 0.637mg 0.935mg Fontina
Isoleucine 0.803mg 1.384mg Fontina
Leucine 1.395mg 2.664mg Fontina
Lysine 1.219mg 2.328mg Fontina
Methionine 0.368mg 0.706mg Fontina
Phenylalanine 0.675mg 1.497mg Fontina
Valine 1.065mg 1.926mg Fontina
Histidine 0.397mg 0.959mg Fontina
Cholesterol 89mg 116mg Feta
Saturated Fat 14.946g 19.196g Feta
Monounsaturated Fat 4.623g 8.687g Fontina
Polyunsaturated fat 0.591g 1.654g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Fontina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Fontina
Minerals Daily Need Coverage Score
63%
Feta
63%
Fontina

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Fontina
Fontina contains less Sodium (difference - 117mg)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 4.25g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.