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  6. Feta vs. Fruit salad

Feta vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between feta and fruit salad

  • Fruit salad has less vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and vitamin B5.
  • Feta's daily need coverage for saturated fat is 75% more.
  • Fruit salad is lower in cholesterol.
  • Fruit salad has a higher glycemic index than feta.

The food varieties used in the comparison are Cheese, feta and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Feta vs Fruit salad 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
6
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +4381.8%
Contains more IronIron +160%
Contains more ZincZinc +1957.1%
Contains more PhosphorusPhosphorus +2307.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +87.1%
Contains more CopperCopper +56.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +439.3%

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
12
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +5928.6%
Contains more Vitamin B3Vitamin B3 +178.4%
Contains more Vitamin B5Vitamin B5 +1724.5%
Contains more Vitamin B6Vitamin B6 +1470.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Feta Fruit salad DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.004g 68%
Vitamin B2 0.844mg 0.014mg 64%
Calcium 493mg 11mg 48%
Phosphorus 337mg 14mg 46%
Sodium 917mg 5mg 40%
Fats 21.28g 0.03g 33%
Vitamin B6 0.424mg 0.027mg 31%
Cholesterol 89mg 0mg 30%
Selenium 15µg 27%
Protein 14.21g 0.51g 27%
Zinc 2.88mg 0.14mg 25%
Vitamin B5 0.967mg 0.053mg 18%
Monounsaturated fat 4.623g 0.005g 12%
Vitamin B1 0.154mg 0.011mg 12%
Vitamin A 125µg 30µg 11%
Calories 264kcal 50kcal 11%
Folate 32µg 3µg 7%
Manganese 0.028mg 0.151mg 5%
Iron 0.65mg 0.25mg 5%
Polyunsaturated fat 0.591g 0.011g 4%
Vitamin C 0mg 3.3mg 4%
Fiber 0g 1g 4%
Vitamin B3 0.991mg 0.356mg 4%
Carbs 4.09g 13.05g 3%
Choline 15.4mg 3%
Magnesium 19mg 8mg 3%
Vitamin K 1.8µg 2%
Copper 0.032mg 0.05mg 2%
Vitamin D 16IU 0IU 2%
Potassium 62mg 116mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.18mg 1%
Net carbs 4.09g 12.05g N/A
Sugar 4.09g N/A
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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2686.3%
Contains more FatsFats +70833.3%
Contains more OtherOther +1900%
Contains more CarbsCarbs +219.1%
Contains more WaterWater +56%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +92360%
Contains more Poly. FatPolyunsaturated fat +5272.7%
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.