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Grape seed oil vs. Feta — In-Depth Nutrition Comparison

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What are the main differences between grape seed oil and feta?

  • Grape seed oil is richer in vitamin E, while feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and selenium.
  • Grape seed oil's daily need coverage for vitamin E is 191% higher.
  • Feta has a higher glycemic index (27) than grape seed oil (0).

We used Oil, grapeseed and Cheese, feta types in this comparison.

Infographic

Grape seed oil vs Feta 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Feta
11
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%
Contains more Vitamin EVitamin E +15900%
Contains more Vitamin AVitamin A +∞%
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 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
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
Contains less Sat. FatSaturated fat -35.8%
Contains more Mono. FatMonounsaturated fat +248.3%
Contains more Poly. FatPolyunsaturated fat +11727.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape seed oil Feta
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 Grape seed oil Feta DV% diff.
Polyunsaturated fat 69.9g 0.591g 462%
Vitamin E 28.8mg 0.18mg 191%
Fats 100g 21.28g 121%
Vitamin B12 0µg 1.69µg 70%
Vitamin B2 0mg 0.844mg 65%
Calcium 0mg 493mg 49%
Phosphorus 0mg 337mg 48%
Sodium 0mg 917mg 40%
Vitamin B6 0mg 0.424mg 33%
Calories 884kcal 264kcal 31%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 16.1g 4.623g 29%
Protein 0g 14.21g 28%
Selenium 0µg 15µg 27%
Zinc 0mg 2.88mg 26%
Saturated fat 9.6g 14.946g 24%
Vitamin B5 0mg 0.967mg 19%
Vitamin A 0µg 125µg 14%
Vitamin B1 0mg 0.154mg 13%
Iron 0mg 0.65mg 8%
Folate 0µg 32µg 8%
Vitamin B3 0mg 0.991mg 6%
Magnesium 0mg 19mg 5%
Copper 0.032mg 4%
Choline 15.4mg 3%
Vitamin D 16IU 2%
Vitamin D 0.4µg 2%
Potassium 0mg 62mg 2%
Vitamin K 1.8µg 2%
Carbs 0g 4.09g 1%
Manganese 0.028mg 1%
Net carbs 0g 4.09g N/A
Sugar 0g 4.09g N/A
Tryptophan 0mg 0.2mg 0%
Threonine 0mg 0.637mg 0%
Isoleucine 0mg 0.803mg 0%
Leucine 0mg 1.395mg 0%
Lysine 0mg 1.219mg 0%
Methionine 0mg 0.368mg 0%
Phenylalanine 0mg 0.675mg 0%
Valine 0mg 1.065mg 0%
Histidine 0mg 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape seed oil Feta
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
44%
Grape seed oil
54%
Feta
Minerals Daily Need Coverage Score
0%
Grape seed oil
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Grape seed oil
Grape seed oil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 917mg)
Which food is lower in Saturated fat?
Grape seed oil
Grape seed oil is lower in Saturated fat (difference - 5.346g)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.5)
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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.