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  6. Feta vs. Parmesan

Feta vs. Parmesan — In-Depth Nutrition Comparison

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Differences between feta and parmesan

  • Feta has more vitamin B2, vitamin B6, vitamin B12, and vitamin B1, while parmesan has more phosphorus, calcium, selenium, zinc, and vitamin A.
  • Parmesan's daily need coverage for phosphorus is 41% higher.
  • Parmesan contains 6 times less vitamin B1 than feta. Feta contains 0.154mg of vitamin B1, while parmesan contains 0.026mg.
  • The amount of sodium in feta is lower.

The food types used in this comparison are Cheese, feta and Cheese, parmesan, grated.

Infographic

Feta vs Parmesan 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
2
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more IronIron +32.7%
Contains less SodiumSodium -49.2%
Contains more MagnesiumMagnesium +78.9%
Contains more CalciumCalcium +73%
Contains more PotassiumPotassium +190.3%
Contains more CopperCopper +25%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +86.1%
Contains more ManganeseManganese +153.6%
Contains more SeleniumSelenium +129.3%

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
7
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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin B1Vitamin B1 +492.3%
Contains more Vitamin B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +1138.8%
Contains more Vitamin B5Vitamin B5 +114.9%
Contains more Vitamin B6Vitamin B6 +423.5%
Contains more Vitamin B12Vitamin B12 +20.7%
Contains more FolateFolate +433.3%
Contains more Vitamin AVitamin A +109.6%
Contains more Vitamin EVitamin E +194.4%
Contains more Vitamin DVitamin D +25%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.7µg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Feta Parmesan DV% diff.
Phosphorus 337mg 627mg 41%
Sodium 917mg 1804mg 39%
Vitamin B2 0.844mg 0.358mg 37%
Calcium 493mg 853mg 36%
Selenium 15µg 34.4µg 35%
Protein 14.21g 28.42g 28%
Vitamin B6 0.424mg 0.081mg 26%
Vitamin A 125µg 262µg 15%
Zinc 2.88mg 4.2mg 12%
Vitamin B12 1.69µg 1.4µg 12%
Vitamin B1 0.154mg 0.026mg 11%
Fats 21.28g 27.84g 10%
Vitamin B5 0.967mg 0.45mg 10%
Calories 264kcal 420kcal 8%
Folate 32µg 6µg 7%
Monounsaturated fat 4.623g 7.13g 6%
Vitamin B3 0.991mg 0.08mg 6%
Polyunsaturated fat 0.591g 1.386g 5%
Magnesium 19mg 34mg 4%
Carbs 4.09g 13.91g 3%
Potassium 62mg 180mg 3%
Iron 0.65mg 0.49mg 2%
Vitamin E 0.18mg 0.53mg 2%
Manganese 0.028mg 0.071mg 2%
Saturated fat 14.946g 15.371g 2%
Copper 0.032mg 0.04mg 1%
Cholesterol 89mg 86mg 1%
Vitamin D 16IU 21IU 1%
Vitamin D 0.4µg 0.5µg 1%
Net carbs 4.09g 13.91g N/A
Sugar 4.09g 0.07g N/A
Vitamin K 1.8µg 1.7µg 0%
Trans fat 0.876g N/A
Choline 15.4mg 14.1mg 0%
Tryptophan 0.2mg 0.383mg 0%
Threonine 0.637mg 1.075mg 0%
Isoleucine 0.803mg 1.455mg 0%
Leucine 1.395mg 2.747mg 0%
Lysine 1.219mg 2.201mg 0%
Methionine 0.368mg 0.751mg 0%
Phenylalanine 0.675mg 1.538mg 0%
Valine 1.065mg 1.865mg 0%
Histidine 0.397mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
1
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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +143.8%
Contains more ProteinProtein +100%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +240.1%
Contains more OtherOther +38.1%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains more Mono. FatMonounsaturated fat +54.2%
Contains more Poly. FatPolyunsaturated fat +134.5%
~equal in Saturated fat ~15.371g

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.