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  6. Feta vs. Shortbread

Feta vs. Shortbread — In-Depth Nutrition Comparison

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Differences between feta and shortbread

  • Feta has more vitamin B12, calcium, vitamin B2, phosphorus, vitamin B6, and zinc, while shortbread has more iron.
  • Feta's daily need coverage for vitamin B12 is 70% higher.
  • Feta has a lower glycemic index. The glycemic index of feta is 27, while the glycemic index of shortbread is 64.

The food types used in this comparison are Cheese, feta and Cookies, shortbread, commercially prepared, plain.

Infographic

Feta vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +3692.3%
Contains more ZincZinc +487.8%
Contains more PhosphorusPhosphorus +410.6%
Contains more SeleniumSelenium +141.9%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +358.5%
Contains more CopperCopper +181.3%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +1303.6%

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
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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B5Vitamin B5 +201.2%
Contains more Vitamin B6Vitamin B6 +497.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1611.1%
Contains more Vitamin EVitamin E +1255.6%
Contains more Vitamin B1Vitamin B1 +129.2%
Contains more Vitamin B3Vitamin B3 +230.5%
Contains more Vitamin KVitamin K +511.1%
Contains more FolateFolate +153.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Shortbread DV% diff.
Vitamin B12 1.69µg 0µg 70%
Polyunsaturated fat 0.591g 8.326g 52%
Calcium 493mg 13mg 48%
Vitamin B2 0.844mg 0.314mg 41%
Phosphorus 337mg 66mg 39%
Saturated fat 14.946g 8.105g 31%
Cholesterol 89mg 0mg 30%
Iron 0.65mg 2.98mg 29%
Vitamin B6 0.424mg 0.071mg 27%
Sodium 917mg 353mg 25%
Zinc 2.88mg 0.49mg 22%
Carbs 4.09g 63.78g 20%
Protein 14.21g 5.37g 18%
Vitamin B1 0.154mg 0.353mg 17%
Starch 40.47g 17%
Manganese 0.028mg 0.393mg 16%
Selenium 15µg 6.2µg 16%
Vitamin E 0.18mg 2.44mg 15%
Vitamin B3 0.991mg 3.275mg 14%
Vitamin A 125µg 0µg 14%
Vitamin B5 0.967mg 0.321mg 13%
Calories 264kcal 514kcal 13%
Folate 32µg 81µg 12%
Vitamin K 1.8µg 11µg 8%
Fats 21.28g 26.22g 8%
Copper 0.032mg 0.09mg 6%
Fiber 0g 1.3g 5%
Monounsaturated fat 4.623g 6.708g 5%
Choline 15.4mg 0.9mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Potassium 62mg 88mg 1%
Magnesium 19mg 14mg 1%
Net carbs 4.09g 62.48g N/A
Sugar 4.09g 21.65g N/A
Trans fat 0.714g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +164.6%
Contains more WaterWater +1433.9%
Contains more OtherOther +404.9%
Contains more FatsFats +23.2%
Contains more CarbsCarbs +1459.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +45.1%
Contains more Poly. FatPolyunsaturated fat +1308.8%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.