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Feta vs. Spread — In-Depth Nutrition Comparison

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Important differences between feta and spread

  • Feta has more vitamin B2, calcium, phosphorus, vitamin B12, vitamin B6, zinc, and vitamin B5; however, spread has more copper.
  • Feta's daily need coverage for vitamin B2 is 55% more.
  • Feta has 41 times more calcium than spread. Feta has 493mg of calcium, while spread has 12mg.
  • Spread is lower in saturated fat.
  • Feta has a higher glycemic index than spread.

The food varieties used in the comparison are Cheese, feta and Sandwich spread, pork, beef.

Infographic

Feta vs Spread 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
6
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%
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +4008.3%
Contains more ZincZinc +182.4%
Contains more PhosphorusPhosphorus +471.2%
Contains less SodiumSodium -9.5%
Contains more SeleniumSelenium +54.6%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +21.5%
Contains more CopperCopper +306.3%
~equal in Manganese ~0.026mg

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
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%
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +380.8%
Contains more Vitamin B2Vitamin B2 +529.9%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +253.3%
Contains more Vitamin B12Vitamin B12 +50.9%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +1500%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B3Vitamin B3 +74.6%
Contains more CholineCholine +304.5%
~equal in Vitamin C ~0mg

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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +85.5%
Contains more FatsFats +22.7%
Contains more OtherOther +87.1%
Contains more CarbsCarbs +191.9%
~equal in Water ~60.28g

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
Spread
3
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +64%
Contains more Poly. FatPolyunsaturated fat +334%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Spread DV% diff.
Vitamin B2 0.844mg 0.134mg 55%
Calcium 493mg 12mg 48%
Saturated fat 14.946g 5.977g 41%
Phosphorus 337mg 59mg 40%
Vitamin B12 1.69µg 1.12µg 24%
Vitamin B6 0.424mg 0.12mg 23%
Cholesterol 89mg 38mg 17%
Zinc 2.88mg 1.02mg 17%
Polyunsaturated fat 0.591g 2.565g 13%
Protein 14.21g 7.66g 13%
Vitamin A 125µg 26µg 11%
Vitamin B5 0.967mg 0.43mg 11%
Copper 0.032mg 0.13mg 11%
Selenium 15µg 9.7µg 10%
Vitamin E 0.18mg 1.74mg 10%
Choline 15.4mg 62.3mg 9%
Folate 32µg 2µg 8%
Monounsaturated fat 4.623g 7.584g 7%
Fats 21.28g 17.34g 6%
Vitamin B3 0.991mg 1.73mg 5%
Sodium 917mg 1013mg 4%
Magnesium 19mg 8mg 3%
Carbs 4.09g 11.94g 3%
Iron 0.65mg 0.79mg 2%
Vitamin B1 0.154mg 0.172mg 2%
Calories 264kcal 235kcal 1%
Vitamin D 0.4µg 0.6µg 1%
Fiber 0g 0.2g 1%
Potassium 62mg 110mg 1%
Vitamin D 16IU 22IU 1%
Net carbs 4.09g 11.74g N/A
Sugar 4.09g 0g N/A
Manganese 0.028mg 0.026mg 0%
Vitamin K 1.8µg 1.6µg 0%
Tryptophan 0.2mg 0.082mg 0%
Threonine 0.637mg 0.334mg 0%
Isoleucine 0.803mg 0.334mg 0%
Leucine 1.395mg 0.6mg 0%
Lysine 1.219mg 0.663mg 0%
Methionine 0.368mg 0.196mg 0%
Phenylalanine 0.675mg 0.301mg 0%
Valine 1.065mg 0.356mg 0%
Histidine 0.397mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Spread
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
30%
Spread
Minerals Daily Need Coverage Score
63%
Feta
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Spread
Spread is lower in Saturated fat (difference - 8.969g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 27)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.5)
Which food contains less Sodium?
Feta
Feta contains less Sodium (difference - 96mg)
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.
Which food is richer in vitamins?
?
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.