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Feta vs. Potato — In-Depth Nutrition Comparison

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Differences between feta and potatoes

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, selenium, and zinc, while potatoes have more vitamin C.
  • Feta's daily need coverage for saturated fat is 75% higher.
  • The amount of cholesterol in potatoes is lower.
  • Feta has a lower glycemic index. The glycemic index of feta is 27, while the glycemic index of potatoes is 86.

The food types used in this comparison are Cheese, feta and Potatoes, flesh and skin, raw.

Infographic

Feta vs Potato 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
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%
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +4008.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +491.2%
Contains more SeleniumSelenium +3650%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +585.5%
Contains more IronIron +24.6%
Contains more CopperCopper +243.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +614.3%

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
10
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%
Potato
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90.1%
Contains more Vitamin B2Vitamin B2 +2537.5%
Contains more Vitamin B5Vitamin B5 +227.8%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +113.3%
Contains more CholineCholine +27.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +11.1%
~equal in Vitamin B3 ~1.061mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +593.2%
Contains more FatsFats +23544.4%
Contains more OtherOther +364.3%
Contains more CarbsCarbs +327.6%
Contains more WaterWater +43.5%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +231050%
Contains more Poly. FatPolyunsaturated fat +1307.1%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Feta Potato DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.025g 68%
Vitamin B2 0.844mg 0.032mg 62%
Calcium 493mg 12mg 48%
Sodium 917mg 6mg 40%
Phosphorus 337mg 57mg 40%
Fats 21.28g 0.09g 33%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.4µg 27%
Protein 14.21g 2.05g 24%
Zinc 2.88mg 0.3mg 23%
Vitamin C 0mg 19.7mg 22%
Vitamin A 125µg 0µg 14%
Vitamin B5 0.967mg 0.295mg 13%
Monounsaturated fat 4.623g 0.002g 12%
Potassium 62mg 425mg 11%
Vitamin B6 0.424mg 0.298mg 10%
Calories 264kcal 77kcal 9%
Copper 0.032mg 0.11mg 9%
Fiber 0g 2.1g 8%
Manganese 0.028mg 0.2mg 7%
Starch 15.29g 6%
Vitamin B1 0.154mg 0.081mg 6%
Polyunsaturated fat 0.591g 0.042g 4%
Carbs 4.09g 17.49g 4%
Folate 32µg 15µg 4%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Iron 0.65mg 0.81mg 2%
Choline 15.4mg 12.1mg 1%
Magnesium 19mg 23mg 1%
Vitamin E 0.18mg 0.01mg 1%
Net carbs 4.09g 15.39g N/A
Sugar 4.09g 0.82g N/A
Vitamin B3 0.991mg 1.061mg 0%
Vitamin K 1.8µg 2µg 0%
Tryptophan 0.2mg 0.021mg 0%
Threonine 0.637mg 0.067mg 0%
Isoleucine 0.803mg 0.066mg 0%
Leucine 1.395mg 0.098mg 0%
Lysine 1.219mg 0.107mg 0%
Methionine 0.368mg 0.032mg 0%
Phenylalanine 0.675mg 0.081mg 0%
Valine 1.065mg 0.103mg 0%
Histidine 0.397mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Potato
Minerals Daily Need Coverage Score
63%
Feta
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.27g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 911mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 14.921g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.