Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Feta vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

A recap on differences between feta and sockeye salmon

  • Feta is higher in calcium, vitamin B2, and zinc, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, selenium, and vitamin B6.
  • Sockeye salmon covers your daily vitamin B12 needs 116% more than feta.
  • Feta contains 45 times more calcium than sockeye salmon. While feta contains 493mg of calcium, sockeye salmon contains only 11mg.
  • The amount of saturated fat in sockeye salmon is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Cheese, feta and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Feta vs Sockeye salmon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +4381.8%
Contains more IronIron +25%
Contains more ZincZinc +423.6%
Contains more ManganeseManganese +115.4%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +603.2%
Contains more CopperCopper +137.5%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +136.7%
~equal in Phosphorus ~305mg

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +115.5%
Contains more Vitamin B2Vitamin B2 +243.1%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +357.1%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin DVitamin D +4075%
Contains more Vitamin B3Vitamin B3 +921.5%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin B12Vitamin B12 +164.5%
Contains more CholineCholine +631.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.157mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +282%
Contains more CarbsCarbs +∞%
Contains more OtherOther +738.7%
Contains more ProteinProtein +86.3%
Contains more WaterWater +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +148%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +124.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Sockeye salmon DV% diff.
Vitamin B12 1.69µg 4.47µg 116%
Vitamin D 0.4µg 16.7µg 82%
Vitamin D 16IU 670IU 82%
Saturated fat 14.946g 0.969g 64%
Vitamin B3 0.991mg 10.123mg 57%
Calcium 493mg 11mg 48%
Vitamin B2 0.844mg 0.246mg 46%
Selenium 15µg 35.5µg 37%
Sodium 917mg 92mg 36%
Vitamin B6 0.424mg 0.827mg 31%
Protein 14.21g 26.48g 25%
Fats 21.28g 5.57g 24%
Zinc 2.88mg 0.55mg 21%
Choline 15.4mg 112.6mg 18%
Potassium 62mg 436mg 11%
Cholesterol 89mg 61mg 9%
Monounsaturated fat 4.623g 1.864g 7%
Vitamin A 125µg 58µg 7%
Folate 32µg 7µg 6%
Vitamin B5 0.967mg 1.274mg 6%
Polyunsaturated fat 0.591g 1.327g 5%
Calories 264kcal 156kcal 5%
Vitamin E 0.18mg 0.99mg 5%
Phosphorus 337mg 305mg 5%
Copper 0.032mg 0.076mg 5%
Magnesium 19mg 36mg 4%
Iron 0.65mg 0.52mg 2%
Manganese 0.028mg 0.013mg 1%
Vitamin K 1.8µg 0.1µg 1%
Carbs 4.09g 0g 1%
Net carbs 4.09g 0g N/A
Sugar 4.09g 0g N/A
Vitamin B1 0.154mg 0.157mg 0%
Trans fat 0.023g N/A
Tryptophan 0.2mg 0.335mg 0%
Threonine 0.637mg 1.247mg 0%
Isoleucine 0.803mg 1.274mg 0%
Leucine 1.395mg 2.185mg 0%
Lysine 1.219mg 2.574mg 0%
Methionine 0.368mg 0.858mg 0%
Phenylalanine 0.675mg 1.086mg 0%
Valine 1.065mg 1.461mg 0%
Histidine 0.397mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

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

People also compare

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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
63%
Feta
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 825mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 13.977g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is cheaper?
Feta
Feta is cheaper (difference - $10.5)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.