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Feta vs. White bread — In-Depth Nutrition Comparison

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How are feta and white bread different?

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, and vitamin B6; however, white bread is richer in iron, vitamin B1, and vitamin B3.
  • Feta covers your daily need for saturated fat, 71% more than white bread.
  • White bread contains less cholesterol.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of feta is 27.

Cheese, feta and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Feta vs White bread 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
3
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more CalciumCalcium +242.4%
Contains more ZincZinc +289.2%
Contains more PhosphorusPhosphorus +243.9%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +103.2%
Contains more IronIron +455.4%
Contains more CopperCopper +215.6%
Contains less SodiumSodium -46.6%
Contains more ManganeseManganese +1814.3%
Contains more SeleniumSelenium +46.7%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +387.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +246.1%
Contains more Vitamin B3Vitamin B3 +382.3%
Contains more FolateFolate +246.9%
~equal in Vitamin C ~0mg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Feta White bread DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.698g 65%
Vitamin B2 0.844mg 0.243mg 46%
Iron 0.65mg 3.61mg 37%
Calcium 493mg 144mg 35%
Phosphorus 337mg 98mg 34%
Vitamin B1 0.154mg 0.533mg 32%
Cholesterol 89mg 0mg 30%
Fats 21.28g 3.33g 28%
Vitamin B6 0.424mg 0.087mg 26%
Vitamin B3 0.991mg 4.78mg 24%
Manganese 0.028mg 0.536mg 22%
Folate 32µg 111µg 20%
Zinc 2.88mg 0.74mg 19%
Sodium 917mg 490mg 19%
Starch 37.17g 15%
Carbs 4.09g 49.42g 15%
Vitamin A 125µg 0µg 14%
Selenium 15µg 22µg 13%
Fiber 0g 2.7g 11%
Protein 14.21g 8.85g 11%
Monounsaturated fat 4.623g 0.599g 10%
Vitamin B5 0.967mg 0.536mg 9%
Copper 0.032mg 0.101mg 8%
Polyunsaturated fat 0.591g 1.602g 7%
Fructose 2.43g 3%
Vitamin D 0.4µg 0µg 2%
Potassium 62mg 126mg 2%
Vitamin D 16IU 0IU 2%
Magnesium 19mg 23mg 1%
Vitamin K 1.8µg 0.2µg 1%
Calories 264kcal 266kcal 0%
Net carbs 4.09g 46.72g N/A
Sugar 4.09g 5.67g N/A
Vitamin E 0.18mg 0.22mg 0%
Trans fat 0.027g N/A
Choline 15.4mg 14.6mg 0%
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +60.6%
Contains more FatsFats +539%
Contains more WaterWater +51.6%
Contains more OtherOther +162.6%
Contains more CarbsCarbs +1108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +671.8%
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +171.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.