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  6. Feta vs. Grape

Feta vs. Grape — In-Depth Nutrition Comparison

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Significant differences between Feta and Grape

  • Feta has more Vitamin B12, Vitamin B2, Calcium, Phosphorus, Selenium, and Zinc, however, Grape is richer in Manganese.
  • Feta covers your daily Saturated Fat needs 74% more than Grape.
  • Grape contains less Cholesterol.

Specific food types used in this comparison are Cheese, feta and Grapes, american type (slip skin), raw.

Infographic

Feta vs Grape 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
:
4
Grape
Grape
Contains more Calcium +3421.4%
Contains more Iron +124.1%
Contains more Magnesium +280%
Contains more Phosphorus +3270%
Contains more Zinc +7100%
Contains more Selenium +14900%
Contains more Potassium +208.1%
Contains less Sodium -99.8%
Contains more Copper +25%
Contains more Manganese +2464.3%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +3421.4%
Contains more Iron +124.1%
Contains more Magnesium +280%
Contains more Phosphorus +3270%
Contains more Zinc +7100%
Contains more Selenium +14900%
Contains more Potassium +208.1%
Contains less Sodium -99.8%
Contains more Copper +25%
Contains more Manganese +2464.3%

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
9
:
3
Grape
Grape
Contains more Vitamin A +322%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B2 +1380.7%
Contains more Vitamin B3 +230.3%
Contains more Vitamin B5 +3929.2%
Contains more Vitamin B6 +285.5%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +711.1%
Equal in Vitamin E - 0.19
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +322%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B2 +1380.7%
Contains more Vitamin B3 +230.3%
Contains more Vitamin B5 +3929.2%
Contains more Vitamin B6 +285.5%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +711.1%
Equal in Vitamin E - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Grape
Grape
Contains more Protein +2155.6%
Contains more Fats +5980%
Contains more Other +812.3%
Contains more Carbs +319.3%
Contains more Water +47.2%
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
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +2155.6%
Contains more Fats +5980%
Contains more Other +812.3%
Contains more Carbs +319.3%
Contains more Water +47.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Grape
Grape
Contains more Monounsaturated Fat +32921.4%
Contains more Polyunsaturated fat +479.4%
Contains less Saturated Fat -99.2%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +32921.4%
Contains more Polyunsaturated fat +479.4%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Grape Opinion
Net carbs 4.09g 16.25g Grape
Protein 14.21g 0.63g Feta
Fats 21.28g 0.35g Feta
Carbs 4.09g 17.15g Grape
Calories 264kcal 67kcal Feta
Sugar 4.09g 16.25g Feta
Fiber 0g 0.9g Grape
Calcium 493mg 14mg Feta
Iron 0.65mg 0.29mg Feta
Magnesium 19mg 5mg Feta
Phosphorus 337mg 10mg Feta
Potassium 62mg 191mg Grape
Sodium 917mg 2mg Grape
Zinc 2.88mg 0.04mg Feta
Copper 0.032mg 0.04mg Grape
Manganese 0.028mg 0.718mg Grape
Selenium 15µg 0.1µg Feta
Vitamin A 422IU 100IU Feta
Vitamin A RAE 125µg 5µg Feta
Vitamin E 0.18mg 0.19mg Grape
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin C 0mg 4mg Grape
Vitamin B1 0.154mg 0.092mg Feta
Vitamin B2 0.844mg 0.057mg Feta
Vitamin B3 0.991mg 0.3mg Feta
Vitamin B5 0.967mg 0.024mg Feta
Vitamin B6 0.424mg 0.11mg Feta
Folate 32µg 4µg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg 14.6µg Grape
Tryptophan 0.2mg 0.003mg Feta
Threonine 0.637mg 0.017mg Feta
Isoleucine 0.803mg 0.005mg Feta
Leucine 1.395mg 0.013mg Feta
Lysine 1.219mg 0.014mg Feta
Methionine 0.368mg 0.021mg Feta
Phenylalanine 0.675mg 0.013mg Feta
Valine 1.065mg 0.017mg Feta
Histidine 0.397mg 0.023mg Feta
Cholesterol 89mg 0mg Grape
Saturated Fat 14.946g 0.114g Grape
Monounsaturated Fat 4.623g 0.014g Feta
Polyunsaturated fat 0.591g 0.102g Feta

Which food is preferable for your diet?

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

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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
57%
Feta
11%
Grape
Minerals Daily Need Coverage Score
63%
Feta
15%
Grape

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 915mg)
Which food is lower in Cholesterol?
Grape
Grape is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 14.832g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $2)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 12.16g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 22)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.