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Parmesan vs. Feta — In-Depth Nutrition Comparison

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Differences between Parmesan and Feta

  • Parmesan has more Phosphorus, Calcium, Selenium, Vitamin A, and Zinc, while Feta has more Vitamin B2, Vitamin B6, Vitamin B12, and Vitamin B1.
  • Parmesan's daily need coverage for Phosphorus is 41% higher.
  • Feta contains 2 times less Selenium than Parmesan. Parmesan contains 34.4µg of Selenium, while Feta contains 15µg.
  • The amount of Sodium in Feta is lower.

The food types used in this comparison are Cheese, parmesan, grated and Cheese, feta.

Infographic

Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 +78.9%
Contains more CalciumCalcium +73%
Contains more PotassiumPotassium +190.3%
Contains more CopperCopper +25%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +86.1%
Contains more ManganeseManganese +153.6%
Contains more SeleniumSelenium +129.3%
Contains more IronIron +32.7%
Contains less SodiumSodium -49.2%

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% 58% 11% 15% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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% 25% 3.6% 12% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin AVitamin A +130.8%
Contains more Vitamin EVitamin E +194.4%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B1Vitamin B1 +492.3%
Contains more Vitamin B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +1138.8%
Contains more Vitamin B5Vitamin B5 +114.9%
Contains more Vitamin B6Vitamin B6 +423.5%
Contains more Vitamin B12Vitamin B12 +20.7%
Contains more FolateFolate +433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.8µg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Feta
1
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 +100%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +240.1%
Contains more OtherOther +38.1%
Contains more WaterWater +143.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated Fat: Sat. Fat 15.371 g
Monounsaturated Fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
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
Contains more Mono. FatMonounsaturated Fat +54.2%
Contains more Poly. FatPolyunsaturated fat +134.5%
~equal in Saturated Fat ~14.946g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmesan Feta Opinion
Calories 420kcal 264kcal Parmesan
Protein 28.42g 14.21g Parmesan
Fats 27.84g 21.28g Parmesan
Net carbs 13.91g 4.09g Parmesan
Carbs 13.91g 4.09g Parmesan
Cholesterol 86mg 89mg Parmesan
Vitamin D 21IU 16IU Parmesan
Magnesium 34mg 19mg Parmesan
Calcium 853mg 493mg Parmesan
Potassium 180mg 62mg Parmesan
Iron 0.49mg 0.65mg Feta
Sugar 0.07g 4.09g Parmesan
Copper 0.04mg 0.032mg Parmesan
Zinc 4.2mg 2.88mg Parmesan
Phosphorus 627mg 337mg Parmesan
Sodium 1804mg 917mg Feta
Vitamin A 974IU 422IU Parmesan
Vitamin A 262µg 125µg Parmesan
Vitamin E 0.53mg 0.18mg Parmesan
Vitamin D 0.5µg 0.4µg Parmesan
Manganese 0.071mg 0.028mg Parmesan
Selenium 34.4µg 15µg Parmesan
Vitamin B1 0.026mg 0.154mg Feta
Vitamin B2 0.358mg 0.844mg Feta
Vitamin B3 0.08mg 0.991mg Feta
Vitamin B5 0.45mg 0.967mg Feta
Vitamin B6 0.081mg 0.424mg Feta
Vitamin B12 1.4µg 1.69µg Feta
Vitamin K 1.7µg 1.8µg Feta
Folate 6µg 32µg Feta
Trans Fat 0.876g Feta
Choline 14.1mg 15.4mg Feta
Saturated Fat 15.371g 14.946g Feta
Monounsaturated Fat 7.13g 4.623g Parmesan
Polyunsaturated fat 1.386g 0.591g Parmesan
Tryptophan 0.383mg 0.2mg Parmesan
Threonine 1.075mg 0.637mg Parmesan
Isoleucine 1.455mg 0.803mg Parmesan
Leucine 2.747mg 1.395mg Parmesan
Lysine 2.201mg 1.219mg Parmesan
Methionine 0.751mg 0.368mg Parmesan
Phenylalanine 1.538mg 0.675mg Parmesan
Valine 1.865mg 1.065mg Parmesan
Histidine 0.806mg 0.397mg Parmesan
Omega-3 - ALA 0.102g Parmesan
Omega-3 - DPA 0.015g 0g Parmesan
Omega-3 - Eicosatrienoic acid 0.002g Parmesan
Omega-6 - Gamma-linoleic acid 0.002g Parmesan
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Parmesan
Omega-6 - Eicosadienoic acid 0.006g Parmesan
Omega-6 - Linoleic acid 0.87g Parmesan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmesan Feta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Parmesan
54%
Feta
Minerals Daily Need Coverage Score
114%
Parmesan
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Parmesan
Parmesan is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Parmesan
Parmesan is lower in Sugar (difference - 4.02g)
Which food is lower in glycemic index?
Parmesan
Parmesan is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmesan
Parmesan is cheaper (difference - $2.5)
Which food is richer in minerals?
Parmesan
Parmesan is relatively richer in minerals
Which food contains less Sodium?
Feta
Feta contains less Sodium (difference - 887mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 0.425g)
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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.