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Feta vs. Vegetable oil — In-Depth Nutrition Comparison

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The main differences between feta and vegetable oil

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, selenium, and zinc, yet vegetable oil is richer in vitamin E.
  • Daily need coverage for vitamin E for vegetable oil is 97% higher.
  • Vegetable oil contains less sodium.
  • Vegetable oil has a lower glycemic index than feta.

Food types used in this article are Cheese, feta and Oil, corn, peanut, and olive.

Infographic

Feta vs Vegetable oil 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
9
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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +400%
Contains more CopperCopper +∞%
Contains more ZincZinc +14300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +7600%
Contains more Vitamin EVitamin E +8111.1%
Contains more Vitamin KVitamin K +1066.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +369.9%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains more Mono. FatMonounsaturated fat +939%
Contains more Poly. FatPolyunsaturated fat +5489.3%
~equal in Saturated fat ~14.367g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Vegetable oil DV% diff.
Polyunsaturated fat 0.591g 33.033g 216%
Fats 21.28g 100g 121%
Monounsaturated fat 4.623g 48.033g 109%
Vitamin E 0.18mg 14.78mg 97%
Vitamin B12 1.69µg 0µg 70%
Vitamin B2 0.844mg 0mg 65%
Calcium 493mg 0mg 49%
Phosphorus 337mg 0mg 48%
Sodium 917mg 0mg 40%
Vitamin B6 0.424mg 0mg 33%
Calories 264kcal 884kcal 31%
Cholesterol 89mg 0mg 30%
Protein 14.21g 0g 28%
Selenium 15µg 0µg 27%
Zinc 2.88mg 0.02mg 26%
Vitamin B5 0.967mg 0mg 19%
Vitamin K 1.8µg 21µg 16%
Vitamin A 125µg 0µg 14%
Vitamin B1 0.154mg 0mg 13%
Folate 32µg 0µg 8%
Iron 0.65mg 0.13mg 7%
Vitamin B3 0.991mg 0mg 6%
Magnesium 19mg 0mg 5%
Copper 0.032mg 0mg 4%
Saturated fat 14.946g 14.367g 3%
Choline 15.4mg 0.2mg 3%
Vitamin D 0.4µg 0µg 2%
Potassium 62mg 0mg 2%
Vitamin D 16IU 0IU 2%
Carbs 4.09g 0g 1%
Manganese 0.028mg 0mg 1%
Net carbs 4.09g 0g N/A
Sugar 4.09g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Vegetable oil
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
27%
Vegetable oil
Minerals Daily Need Coverage Score
63%
Feta
1%
Vegetable oil

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 917mg)
Which food is lower in Saturated fat?
Vegetable oil
Vegetable oil is lower in Saturated fat (difference - 0.579g)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.2)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.