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Feta vs. Minestrone — In-Depth Nutrition Comparison

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How are feta and minestrone different?

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and vitamin B5 than minestrone.
  • Daily need coverage for saturated fat for feta is 74% higher.
  • Minestrone has less cholesterol.
  • Feta has a lower glycemic index (27) than minestrone (47).

Cheese, feta and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Feta vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +3421.4%
Contains more IronIron +71.1%
Contains more ZincZinc +829%
Contains more PhosphorusPhosphorus +1365.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +109.7%
Contains more CopperCopper +59.4%
Contains less SodiumSodium -72.3%
Contains more ManganeseManganese +442.9%

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
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin AVitamin A +155.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +4588.9%
Contains more Vitamin B3Vitamin B3 +153.5%
Contains more Vitamin B5Vitamin B5 +590.7%
Contains more Vitamin B6Vitamin B6 +934.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Feta Minestrone DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.23g 67%
Vitamin B2 0.844mg 0.018mg 64%
Calcium 493mg 14mg 48%
Phosphorus 337mg 23mg 45%
Fats 21.28g 1.04g 31%
Vitamin B6 0.424mg 0.041mg 29%
Cholesterol 89mg 1mg 29%
Sodium 917mg 254mg 29%
Selenium 15µg 27%
Protein 14.21g 1.77g 25%
Zinc 2.88mg 0.31mg 23%
Vitamin B5 0.967mg 0.14mg 17%
Calories 264kcal 34kcal 12%
Monounsaturated fat 4.623g 0.29g 11%
Vitamin B1 0.154mg 0.022mg 11%
Vitamin A 125µg 49µg 8%
Manganese 0.028mg 0.152mg 5%
Vitamin B3 0.991mg 0.391mg 4%
Folate 32µg 15µg 4%
Magnesium 19mg 3mg 4%
Iron 0.65mg 0.38mg 3%
Choline 15.4mg 3%
Copper 0.032mg 0.051mg 2%
Fiber 0g 0.4g 2%
Vitamin K 1.8µg 2%
Vitamin D 16IU 2%
Potassium 62mg 130mg 2%
Vitamin D 0.4µg 2%
Vitamin E 0.18mg 1%
Vitamin C 0mg 0.5mg 1%
Polyunsaturated fat 0.591g 0.46g 1%
Carbs 4.09g 4.66g 0%
Net carbs 4.09g 4.26g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0.013mg 0%
Threonine 0.637mg 0.043mg 0%
Isoleucine 0.803mg 0.054mg 0%
Leucine 1.395mg 0.098mg 0%
Lysine 1.219mg 0.076mg 0%
Methionine 0.368mg 0.018mg 0%
Phenylalanine 0.675mg 0.064mg 0%
Valine 1.065mg 0.074mg 0%
Histidine 0.397mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +702.8%
Contains more FatsFats +1946.2%
Contains more OtherOther +333.3%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +65.4%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1494.1%
Contains more Poly. FatPolyunsaturated fat +28.5%
Contains less Sat. FatSaturated fat -98.5%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.