Feta vs. Wheat — In-Depth Nutrition Comparison
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A recap on the differences between feta and wheat
- Feta is higher in vitamin B12, vitamin B2, and calcium, yet wheat is higher in selenium, manganese, copper, vitamin B3, and iron.
- Wheat covers your daily selenium needs 135% more than feta.
- The amount of sodium in wheat is lower.
- The glycemic index of feta is lower.
Food varieties used in this article are Cheese, feta and Wheat, durum.
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.
| Contains more CalciumCalcium | +1350% |
| Contains more MagnesiumMagnesium | +657.9% |
| Contains more PotassiumPotassium | +595.2% |
| Contains more IronIron | +441.5% |
| Contains more CopperCopper | +1628.1% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +50.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +10657.1% |
| Contains more SeleniumSelenium | +496% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +597.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +172.1% |
| Contains more Vitamin B3Vitamin B3 | +579.9% |
| Contains more FolateFolate | +34.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 15µg | 89.4µg | 135% |
| Manganese | 0.028mg | 3.012mg | 130% |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Saturated fat | 14.946g | 0.454g | 66% |
| Copper | 0.032mg | 0.553mg | 58% |
| Vitamin B2 | 0.844mg | 0.121mg | 56% |
| Calcium | 493mg | 34mg | 46% |
| Sodium | 917mg | 2mg | 40% |
| Vitamin B3 | 0.991mg | 6.738mg | 36% |
| Iron | 0.65mg | 3.52mg | 36% |
| Magnesium | 19mg | 144mg | 30% |
| Cholesterol | 89mg | 0mg | 30% |
| Fats | 21.28g | 2.47g | 29% |
| Phosphorus | 337mg | 508mg | 24% |
| Carbs | 4.09g | 71.13g | 22% |
| Vitamin B1 | 0.154mg | 0.419mg | 22% |
| Vitamin A | 125µg | 0µg | 14% |
| Zinc | 2.88mg | 4.16mg | 12% |
| Potassium | 62mg | 431mg | 11% |
| Monounsaturated fat | 4.623g | 0.344g | 11% |
| Calories | 264kcal | 339kcal | 4% |
| Polyunsaturated fat | 0.591g | 0.978g | 3% |
| Folate | 32µg | 43µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Protein | 14.21g | 13.68g | 1% |
| Vitamin E | 0.18mg | 1% | |
| Vitamin B5 | 0.967mg | 0.935mg | 1% |
| Net carbs | 4.09g | 71.13g | N/A |
| Sugar | 4.09g | N/A | |
| Vitamin B6 | 0.424mg | 0.419mg | 0% |
| Tryptophan | 0.2mg | 0.176mg | 0% |
| Threonine | 0.637mg | 0.366mg | 0% |
| Isoleucine | 0.803mg | 0.533mg | 0% |
| Leucine | 1.395mg | 0.934mg | 0% |
| Lysine | 1.219mg | 0.303mg | 0% |
| Methionine | 0.368mg | 0.221mg | 0% |
| Phenylalanine | 0.675mg | 0.681mg | 0% |
| Valine | 1.065mg | 0.594mg | 0% |
| Histidine | 0.397mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +761.5% |
| Contains more WaterWater | +404.8% |
| Contains more OtherOther | +192.1% |
| Contains more CarbsCarbs | +1639.1% |
~equal in
Protein
~13.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1243.9% |
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Poly. FatPolyunsaturated fat | +65.5% |