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Pea raw vs. Feta — In-Depth Nutrition Comparison

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Summary of differences between pea raw and feta

  • Pea raw has more vitamin C and fiber; however, feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, and selenium.
  • Feta covers your daily need for saturated fat, 74% more than pea raw.
  • Pea raw has less sodium.
  • The glycemic index of pea raw is higher.

These are the specific foods used in this comparison Peas, green, raw and Cheese, feta.

Infographic

Pea raw vs Feta 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Feta
4
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 +73.7%
Contains more PotassiumPotassium +293.5%
Contains more IronIron +126.2%
Contains more CopperCopper +450%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1364.3%
Contains more CalciumCalcium +1872%
Contains more ZincZinc +132.3%
Contains more PhosphorusPhosphorus +212%
Contains more SeleniumSelenium +733.3%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin KVitamin K +1277.8%
Contains more FolateFolate +103.1%
Contains more CholineCholine +84.4%
Contains more Vitamin AVitamin A +228.9%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +539.4%
Contains more Vitamin B5Vitamin B5 +829.8%
Contains more Vitamin B6Vitamin B6 +150.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Feta
3
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 CarbsCarbs +253.3%
Contains more WaterWater +42.8%
Contains more ProteinProtein +162.2%
Contains more FatsFats +5220%
Contains more OtherOther +497.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
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 less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +13108.6%
Contains more Poly. FatPolyunsaturated fat +216%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.071g 14.946g 68%
Vitamin B2 0.132mg 0.844mg 55%
Calcium 25mg 493mg 47%
Vitamin C 40mg 0mg 44%
Sodium 5mg 917mg 40%
Phosphorus 108mg 337mg 33%
Fats 0.4g 21.28g 32%
Cholesterol 0mg 89mg 30%
Selenium 1.8µg 15µg 24%
Fiber 5.7g 0g 23%
Vitamin B6 0.169mg 0.424mg 20%
Vitamin K 24.8µg 1.8µg 19%
Protein 5.42g 14.21g 18%
Manganese 0.41mg 0.028mg 17%
Vitamin B5 0.104mg 0.967mg 17%
Copper 0.176mg 0.032mg 16%
Zinc 1.24mg 2.88mg 15%
Monounsaturated fat 0.035g 4.623g 11%
Vitamin A 38µg 125µg 10%
Iron 1.47mg 0.65mg 10%
Vitamin B1 0.266mg 0.154mg 9%
Calories 81kcal 264kcal 9%
Folate 65µg 32µg 8%
Vitamin B3 2.09mg 0.991mg 7%
Potassium 244mg 62mg 5%
Polyunsaturated fat 0.187g 0.591g 3%
Carbs 14.45g 4.09g 3%
Magnesium 33mg 19mg 3%
Choline 28.4mg 15.4mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Net carbs 8.75g 4.09g N/A
Sugar 5.67g 4.09g N/A
Vitamin E 0.13mg 0.18mg 0%
Tryptophan 0.037mg 0.2mg 0%
Threonine 0.203mg 0.637mg 0%
Isoleucine 0.195mg 0.803mg 0%
Leucine 0.323mg 1.395mg 0%
Lysine 0.317mg 1.219mg 0%
Methionine 0.082mg 0.368mg 0%
Phenylalanine 0.2mg 0.675mg 0%
Valine 0.235mg 1.065mg 0%
Histidine 0.107mg 0.397mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

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

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
35%
Pea raw
54%
Feta
Minerals Daily Need Coverage Score
31%
Pea raw
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 912mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 14.875g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.2)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.