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Feta vs. Flax seeds — In-Depth Nutrition Comparison

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How are feta and flax seeds different?

  • Feta is higher in vitamin B12 and vitamin B2; however, flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus.
  • Daily need coverage for copper for flax seeds is 132% higher.
  • Flax seeds have less saturated fat.

Cheese, feta and Seeds, flaxseed are the varieties used in this article.

Infographic

Feta vs Flax seeds infographic
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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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +93.3%
Contains more MagnesiumMagnesium +1963.2%
Contains more PotassiumPotassium +1211.3%
Contains more IronIron +781.5%
Contains more CopperCopper +3712.5%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +90.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +8764.3%
Contains more SeleniumSelenium +69.3%

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
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% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +424.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.2%
Contains more Vitamin B1Vitamin B1 +967.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +171.9%
Contains more CholineCholine +411%
~equal in Vitamin B5 ~0.985mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
2
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +693.4%
Contains more OtherOther +40.2%
Contains more ProteinProtein +28.7%
Contains more FatsFats +98.1%
Contains more CarbsCarbs +606.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +62.8%
Contains more Poly. FatPolyunsaturated fat +4761.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Flax seeds DV% diff.
Polyunsaturated fat 0.591g 28.73g 188%
Copper 0.032mg 1.22mg 132%
Vitamin B1 0.154mg 1.644mg 124%
Fiber 0g 27.3g 109%
Manganese 0.028mg 2.482mg 107%
Magnesium 19mg 392mg 89%
Vitamin B12 1.69µg 0µg 70%
Iron 0.65mg 5.73mg 64%
Vitamin B2 0.844mg 0.161mg 53%
Saturated fat 14.946g 3.663g 51%
Phosphorus 337mg 642mg 44%
Sodium 917mg 30mg 39%
Fats 21.28g 42.16g 32%
Cholesterol 89mg 0mg 30%
Calcium 493mg 255mg 24%
Potassium 62mg 813mg 22%
Selenium 15µg 25.4µg 19%
Folate 32µg 87µg 14%
Calories 264kcal 534kcal 14%
Vitamin A 125µg 0µg 14%
Zinc 2.88mg 4.34mg 13%
Vitamin B3 0.991mg 3.08mg 13%
Choline 15.4mg 78.7mg 12%
Protein 14.21g 18.29g 8%
Carbs 4.09g 28.88g 8%
Monounsaturated fat 4.623g 7.527g 7%
Vitamin B6 0.424mg 0.473mg 4%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.8µg 4.3µg 2%
Vitamin E 0.18mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 4.09g 1.58g N/A
Sugar 4.09g 1.55g N/A
Vitamin B5 0.967mg 0.985mg 0%
Tryptophan 0.2mg 0.297mg 0%
Threonine 0.637mg 0.766mg 0%
Isoleucine 0.803mg 0.896mg 0%
Leucine 1.395mg 1.235mg 0%
Lysine 1.219mg 0.862mg 0%
Methionine 0.368mg 0.37mg 0%
Phenylalanine 0.675mg 0.957mg 0%
Valine 1.065mg 1.072mg 0%
Histidine 0.397mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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
62%
Flax seeds
Minerals Daily Need Coverage Score
63%
Feta
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 887mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 11.283g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.5)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.