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Feta vs. Fruit preserves — In-Depth Nutrition Comparison

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What are the main differences between feta and fruit preserves?

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium than fruit preserves.
  • Feta's daily need coverage for saturated fat is 75% higher.
  • Fruit preserves are lower in cholesterol.
  • Fruit preserves have a higher glycemic index (51) than feta (27).

We used Cheese, feta and Jams and preserves types in this comparison.

Infographic

Feta vs Fruit preserves 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
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +2365%
Contains more IronIron +32.7%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +1673.7%
Contains more SeleniumSelenium +650%
Contains more PotassiumPotassium +24.2%
Contains more CopperCopper +212.5%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +42.9%

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
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +862.5%
Contains more Vitamin B2Vitamin B2 +1010.5%
Contains more Vitamin B3Vitamin B3 +2652.8%
Contains more Vitamin B5Vitamin B5 +4735%
Contains more Vitamin B6Vitamin B6 +2020%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190.9%
Contains more CholineCholine +51%
Contains more Vitamin CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +3740.5%
Contains more FatsFats +30300%
Contains more WaterWater +81.2%
Contains more OtherOther +2160.9%
Contains more CarbsCarbs +1583.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +12065.8%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Fruit preserves
Lower in Cholesterol ok
Lower in Sodium 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 Fruit preserves DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.01g 68%
Vitamin B2 0.844mg 0.076mg 59%
Calcium 493mg 20mg 47%
Phosphorus 337mg 19mg 45%
Sodium 917mg 32mg 38%
Fats 21.28g 0.07g 33%
Vitamin B6 0.424mg 0.02mg 31%
Cholesterol 89mg 0mg 30%
Protein 14.21g 0.37g 28%
Zinc 2.88mg 0.06mg 26%
Selenium 15µg 2µg 24%
Carbs 4.09g 68.86g 22%
Vitamin B5 0.967mg 0.02mg 19%
Vitamin A 125µg 0µg 14%
Vitamin B1 0.154mg 0.016mg 12%
Monounsaturated fat 4.623g 0.038g 11%
Vitamin C 0mg 8.8mg 10%
Copper 0.032mg 0.1mg 8%
Vitamin B3 0.991mg 0.036mg 6%
Folate 32µg 11µg 5%
Polyunsaturated fat 0.591g 0g 4%
Magnesium 19mg 4mg 4%
Fiber 0g 1.1g 4%
Iron 0.65mg 0.49mg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Choline 15.4mg 10.2mg 1%
Calories 264kcal 278kcal 1%
Manganese 0.028mg 0.04mg 1%
Net carbs 4.09g 67.76g N/A
Potassium 62mg 77mg 0%
Sugar 4.09g 48.5g N/A
Vitamin E 0.18mg 0.12mg 0%
Tryptophan 0.2mg 0.008mg 0%
Threonine 0.637mg 0.023mg 0%
Isoleucine 0.803mg 0.017mg 0%
Leucine 1.395mg 0.037mg 0%
Lysine 1.219mg 0.03mg 0%
Methionine 0.368mg 0.001mg 0%
Phenylalanine 0.675mg 0.021mg 0%
Valine 1.065mg 0.021mg 0%
Histidine 0.397mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
63%
Feta
10%
Fruit preserves

Comparison summary

Which food is lower in Cholesterol?
Fruit preserves
Fruit preserves is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 885mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 14.936g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 44.41g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 24)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.