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Feta vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between feta and brown rice?

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and zinc, while brown rice is higher in manganese.
  • Feta's daily need coverage for saturated fat is 73% higher.
  • Brown rice is lower in cholesterol.
  • Brown rice has a higher glycemic index (66) than feta (27).

We used Cheese, feta and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Feta vs Brown rice 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
5
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +16333.3%
Contains more IronIron +16.1%
Contains more ZincZinc +305.6%
Contains more PhosphorusPhosphorus +227.2%
Contains more SeleniumSelenium +158.6%
Contains more MagnesiumMagnesium +105.3%
Contains more PotassiumPotassium +38.7%
Contains more CopperCopper +231.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3378.6%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1123.2%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +244.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +255.6%
Contains more CholineCholine +67.4%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B3Vitamin B3 +158.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.17mg

All nutrients comparison - raw data values

Nutrient Feta Brown rice DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.26g 67%
Vitamin B2 0.844mg 0.069mg 60%
Calcium 493mg 3mg 49%
Manganese 0.028mg 0.974mg 41%
Sodium 917mg 4mg 40%
Phosphorus 337mg 103mg 33%
Fats 21.28g 0.97g 31%
Cholesterol 89mg 0mg 30%
Protein 14.21g 2.74g 23%
Vitamin B6 0.424mg 0.123mg 23%
Zinc 2.88mg 0.71mg 20%
Selenium 15µg 5.8µg 17%
Vitamin A 125µg 0µg 14%
Vitamin B5 0.967mg 0.38mg 12%
Monounsaturated fat 4.623g 0.369g 11%
Vitamin B3 0.991mg 2.561mg 10%
Starch 24.79g 10%
Copper 0.032mg 0.106mg 8%
Calories 264kcal 123kcal 7%
Carbs 4.09g 25.58g 7%
Folate 32µg 9µg 6%
Fiber 0g 1.6g 6%
Magnesium 19mg 39mg 5%
Polyunsaturated fat 0.591g 0.366g 2%
Vitamin B1 0.154mg 0.178mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.8µg 0.2µg 1%
Iron 0.65mg 0.56mg 1%
Choline 15.4mg 9.2mg 1%
Potassium 62mg 86mg 1%
Net carbs 4.09g 23.98g N/A
Sugar 4.09g 0.24g N/A
Vitamin E 0.18mg 0.17mg 0%
Tryptophan 0.2mg 0.033mg 0%
Threonine 0.637mg 0.095mg 0%
Isoleucine 0.803mg 0.109mg 0%
Leucine 1.395mg 0.214mg 0%
Lysine 1.219mg 0.099mg 0%
Methionine 0.368mg 0.058mg 0%
Phenylalanine 0.675mg 0.133mg 0%
Valine 1.065mg 0.151mg 0%
Histidine 0.397mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +418.6%
Contains more FatsFats +2093.8%
Contains more OtherOther +1081.8%
Contains more CarbsCarbs +525.4%
Contains more WaterWater +27.3%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1152.8%
Contains more Poly. FatPolyunsaturated fat +61.5%
Contains less Sat. FatSaturated fat -98.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.