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Feta vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between feta and mustard

  • Feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and zinc, yet mustard is higher in selenium and manganese.
  • Feta covers your daily saturated fat needs 74% more than mustard.
  • The amount of cholesterol in mustard is lower.

Food varieties used in this article are Cheese, feta and Mustard, prepared, yellow.

Infographic

Feta vs Mustard 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
4
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +682.5%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +212%
Contains less SodiumSodium -16.9%
Contains more MagnesiumMagnesium +152.6%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +147.7%
Contains more CopperCopper +131.3%
Contains more ManganeseManganese +1407.1%
Contains more SeleniumSelenium +123.3%

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
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1105.7%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more Vitamin B6Vitamin B6 +505.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +357.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more CholineCholine +45.5%

All nutrients comparison - raw data values

Nutrient Feta Mustard DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.214g 67%
Vitamin B2 0.844mg 0.07mg 60%
Calcium 493mg 63mg 43%
Selenium 15µg 33.5µg 34%
Phosphorus 337mg 108mg 33%
Cholesterol 89mg 0mg 30%
Fats 21.28g 3.34g 28%
Vitamin B6 0.424mg 0.07mg 27%
Protein 14.21g 3.74g 21%
Zinc 2.88mg 0.64mg 20%
Manganese 0.028mg 0.422mg 17%
Fiber 0g 4g 16%
Vitamin B5 0.967mg 0.254mg 14%
Vitamin A 125µg 5µg 13%
Iron 0.65mg 1.61mg 12%
Calories 264kcal 60kcal 10%
Sodium 917mg 1104mg 8%
Magnesium 19mg 48mg 7%
Monounsaturated fat 4.623g 2.182g 6%
Folate 32µg 7µg 6%
Copper 0.032mg 0.074mg 5%
Potassium 62mg 152mg 3%
Vitamin B3 0.991mg 0.565mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B1 0.154mg 0.177mg 2%
Vitamin D 16IU 0IU 2%
Polyunsaturated fat 0.591g 0.774g 1%
Choline 15.4mg 22.4mg 1%
Carbs 4.09g 5.83g 1%
Vitamin E 0.18mg 0.36mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 4.09g 1.83g N/A
Sugar 4.09g 0.92g N/A
Starch 0.64g 0%
Vitamin K 1.8µg 1.4µg 0%
Trans fat 0.009g N/A
Tryptophan 0.2mg 0.009mg 0%
Threonine 0.637mg 0.167mg 0%
Isoleucine 0.803mg 0.146mg 0%
Leucine 1.395mg 0.292mg 0%
Lysine 1.219mg 0.264mg 0%
Methionine 0.368mg 0.076mg 0%
Phenylalanine 0.675mg 0.161mg 0%
Valine 1.065mg 0.189mg 0%
Histidine 0.397mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +279.9%
Contains more FatsFats +537.1%
Contains more OtherOther +54.3%
Contains more CarbsCarbs +42.5%
Contains more WaterWater +51.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +111.9%
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +31%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.