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  6. Cheese, parmesan, hard vs. Feta

Cheese, parmesan, hard vs. Feta — In-Depth Nutrition Comparison

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Important differences between cheese, parmesan, hard and feta

  • Cheese, parmesan, hard has more calcium, phosphorus, and selenium; however, feta has more vitamin B2, vitamin B6, vitamin B12, vitamin B5, and vitamin B1.
  • Cheese, parmesan, hard's daily need coverage for calcium is 69% more.
  • Cheese, parmesan, hard has 2 times more phosphorus than feta. Cheese, parmesan, hard has 694mg of phosphorus, while feta has 337mg.
  • Feta is lower in sodium.

The food varieties used in the comparison are Cheese, parmesan, hard and Cheese, feta.

Infographic

Cheese, parmesan, hard 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 31% 355% 8.1% 31% 11% 75% 297% 179% 2.6% 123%
Feta
Feta
2
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 more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +140.2%
Contains more PotassiumPotassium +48.4%
Contains more IronIron +26.2%
Contains more PhosphorusPhosphorus +105.9%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -33.4%
Contains more ManganeseManganese +40%
~equal in Copper ~0.032mg
~equal in Zinc ~2.88mg

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% 69% 4.4% 7.5% 9.8% 77% 5.1% 27% 21% 150% 4.3% 5.3% 8.4%
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%
Contains more Vitamin AVitamin A +65.6%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B1Vitamin B1 +294.9%
Contains more Vitamin B2Vitamin B2 +154.2%
Contains more Vitamin B3Vitamin B3 +265.7%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more Vitamin B12Vitamin B12 +40.8%
Contains more FolateFolate +357.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.8µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Cheese, parmesan, hard Feta DV% diff.
Calcium 1184mg 493mg 69%
Phosphorus 694mg 337mg 51%
Protein 35.75g 14.21g 43%
Vitamin B2 0.332mg 0.844mg 39%
Vitamin B6 0.091mg 0.424mg 26%
Vitamin B12 1.2µg 1.69µg 20%
Sodium 1376mg 917mg 20%
Selenium 22.5µg 15µg 14%
Vitamin B1 0.039mg 0.154mg 10%
Vitamin B5 0.453mg 0.967mg 10%
Vitamin A 207µg 125µg 9%
Fats 25.83g 21.28g 7%
Monounsaturated fat 7.515g 4.623g 7%
Saturated fat 16.41g 14.946g 7%
Cholesterol 68mg 89mg 7%
Folate 7µg 32µg 6%
Calories 392kcal 264kcal 6%
Magnesium 44mg 19mg 6%
Vitamin B3 0.271mg 0.991mg 5%
Iron 0.82mg 0.65mg 2%
Zinc 2.75mg 2.88mg 1%
Potassium 92mg 62mg 1%
Vitamin D 0.5µg 0.4µg 1%
Net carbs 3.22g 4.09g N/A
Carbs 3.22g 4.09g 0%
Vitamin D 19IU 16IU 0%
Sugar 0.8g 4.09g N/A
Copper 0.032mg 0.032mg 0%
Vitamin E 0.22mg 0.18mg 0%
Manganese 0.02mg 0.028mg 0%
Vitamin K 1.7µg 1.8µg 0%
Choline 15.4mg 15.4mg 0%
Polyunsaturated fat 0.569g 0.591g 0%
Tryptophan 0.482mg 0.2mg 0%
Threonine 1.317mg 0.637mg 0%
Isoleucine 1.894mg 0.803mg 0%
Leucine 3.452mg 1.395mg 0%
Lysine 3.306mg 1.219mg 0%
Methionine 0.958mg 0.368mg 0%
Phenylalanine 1.922mg 0.675mg 0%
Valine 2.454mg 1.065mg 0%
Histidine 1.384mg 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 26% 3% 29% 6%
Protein: 35.75 g
Fats: 25.83 g
Carbs: 3.22 g
Water: 29.16 g
Other: 6.04 g
Feta
Feta
2
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 ProteinProtein +151.6%
Contains more FatsFats +21.4%
Contains more OtherOther +16.2%
Contains more CarbsCarbs +27%
Contains more WaterWater +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 16.41 g
Monounsaturated fat: Mono. Fat 7.515 g
Polyunsaturated fat: Poly. Fat 0.569 g
Feta
Feta
2
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 more Mono. FatMonounsaturated fat +62.6%
~equal in Saturated fat ~14.946g
~equal in Polyunsaturated fat ~0.591g

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. Cheese, parmesan, hard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170848/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.