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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 A.
  • Feta's daily need coverage for Saturated Fat is 63% more.
  • Feta has 63 times more Vitamin A than Greek yogurt. Feta has 125µg of Vitamin A, while Greek yogurt has 2µg.
  • Greek yogurt is lower in Sodium.

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% 25% 3.6% 12% 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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +2713.3%
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 Opinion
Calories 264kcal 97kcal Feta
Protein 14.21g 9g Feta
Fats 21.28g 5g Feta
Net carbs 4.09g 3.98g Feta
Carbs 4.09g 3.98g Feta
Cholesterol 89mg 13mg Greek yogurt
Vitamin D 16IU 0IU Feta
Magnesium 19mg 11mg Feta
Calcium 493mg 100mg Feta
Potassium 62mg 141mg Greek yogurt
Iron 0.65mg 0mg Feta
Sugar 4.09g 4g Greek yogurt
Copper 0.032mg 0.017mg Feta
Zinc 2.88mg 0.52mg Feta
Phosphorus 337mg 135mg Feta
Sodium 917mg 35mg Greek yogurt
Vitamin A 422IU 15IU Feta
Vitamin A 125µg 2µg Feta
Vitamin E 0.18mg 0.01mg Feta
Vitamin D 0.4µg 0µg Feta
Manganese 0.028mg 0.009mg Feta
Selenium 15µg 9.7µg Feta
Vitamin B1 0.154mg 0.023mg Feta
Vitamin B2 0.844mg 0.278mg Feta
Vitamin B3 0.991mg 0.208mg Feta
Vitamin B5 0.967mg 0.331mg Feta
Vitamin B6 0.424mg 0.063mg Feta
Vitamin B12 1.69µg 0.75µg Feta
Vitamin K 1.8µg 0µg Feta
Folate 32µg 5µg Feta
Choline 15.4mg 15.1mg Feta
Saturated Fat 14.946g 2.395g Greek yogurt
Monounsaturated Fat 4.623g 2.136g Feta
Polyunsaturated fat 0.591g 0.469g Feta
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

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.