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  6. Feta vs. Greek yogurt

Feta vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between feta and Greek yogurt

  • Greek yogurt has less vitamin B2, calcium, vitamin B12, phosphorus, vitamin B6, zinc, and vitamin B5.
  • Feta's daily need coverage for saturated fat is 63% more.
  • Feta has 26 times more sodium than Greek yogurt. Feta has 917mg of sodium, while Greek yogurt has 35mg.
  • Feta has a higher glycemic index than Greek yogurt.

The food varieties used in the comparison are Cheese, feta and Yogurt, Greek, plain, whole milk.

Infographic

Feta vs Greek yogurt 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
8
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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +393%
Contains more IronIron +∞%
Contains more CopperCopper +88.2%
Contains more ZincZinc +453.8%
Contains more PhosphorusPhosphorus +149.6%
Contains more ManganeseManganese +211.1%
Contains more SeleniumSelenium +54.6%
Contains more PotassiumPotassium +127.4%
Contains less SodiumSodium -96.2%

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
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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +6150%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +569.6%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B3Vitamin B3 +376.4%
Contains more Vitamin B5Vitamin B5 +192.1%
Contains more Vitamin B6Vitamin B6 +573%
Contains more Vitamin B12Vitamin B12 +125.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +540%
~equal in Vitamin C ~0mg
~equal in Choline ~15.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +57.9%
Contains more FatsFats +325.6%
Contains more OtherOther +622.2%
Contains more WaterWater +47.2%
~equal in Carbs ~3.98g

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +116.4%
Contains more Poly. FatPolyunsaturated fat +26%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Greek yogurt DV% diff.
Saturated fat 14.946g 2.395g 57%
Vitamin B2 0.844mg 0.278mg 44%
Vitamin B12 1.69µg 0.75µg 39%
Calcium 493mg 100mg 39%
Sodium 917mg 35mg 38%
Phosphorus 337mg 135mg 29%
Vitamin B6 0.424mg 0.063mg 28%
Fats 21.28g 5g 25%
Cholesterol 89mg 13mg 25%
Zinc 2.88mg 0.52mg 21%
Vitamin A 125µg 2µg 14%
Vitamin B5 0.967mg 0.331mg 13%
Vitamin B1 0.154mg 0.023mg 11%
Protein 14.21g 9g 10%
Selenium 15µg 9.7µg 10%
Calories 264kcal 97kcal 8%
Iron 0.65mg 0mg 8%
Folate 32µg 5µg 7%
Monounsaturated fat 4.623g 2.136g 6%
Vitamin B3 0.991mg 0.208mg 5%
Copper 0.032mg 0.017mg 2%
Vitamin D 0.4µg 0µg 2%
Potassium 62mg 141mg 2%
Magnesium 19mg 11mg 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.8µg 0µg 2%
Vitamin E 0.18mg 0.01mg 1%
Manganese 0.028mg 0.009mg 1%
Polyunsaturated fat 0.591g 0.469g 1%
Net carbs 4.09g 3.98g N/A
Carbs 4.09g 3.98g 0%
Sugar 4.09g 4g N/A
Choline 15.4mg 15.1mg 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 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Feta
17%
Greek yogurt
Minerals Daily Need Coverage Score
63%
Feta
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 882mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 12.551g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt 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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.