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  6. Vegetable vs. Feta

Vegetable vs. Feta — In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Feta

  • Vegetable has less Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, Selenium, and Zinc than Feta.
  • Feta covers your daily need of Saturated Fat 75% more than Vegetable.
  • Vegetable has less Sodium.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cheese, feta.

Infographic

Vegetable 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.
Vegetable
Vegetable
6
:
4
Feta
Feta
Contains more Iron +26.2%
Contains more Magnesium +15.8%
Contains more Potassium +172.6%
Contains less Sodium -96.2%
Contains more Copper +159.4%
Contains more Manganese +1253.6%
Contains more Calcium +1872%
Contains more Phosphorus +560.8%
Contains more Zinc +487.8%
Contains more Selenium +4900%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +26.2%
Contains more Magnesium +15.8%
Contains more Potassium +172.6%
Contains less Sodium -96.2%
Contains more Copper +159.4%
Contains more Manganese +1253.6%
Contains more Calcium +1872%
Contains more Phosphorus +560.8%
Contains more Zinc +487.8%
Contains more Selenium +4900%

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.
Vegetable
Vegetable
4
:
8
Feta
Feta
Contains more Vitamin A +913.5%
Contains more Vitamin E +111.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +1205.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +116.9%
Contains more Vitamin B2 +603.3%
Contains more Vitamin B3 +16.5%
Contains more Vitamin B5 +540.4%
Contains more Vitamin B6 +473%
Contains more Folate +68.4%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +913.5%
Contains more Vitamin E +111.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +1205.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +116.9%
Contains more Vitamin B2 +603.3%
Contains more Vitamin B3 +16.5%
Contains more Vitamin B5 +540.4%
Contains more Vitamin B6 +473%
Contains more Folate +68.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Feta
Feta
Contains more Carbs +220%
Contains more Water +50.7%
Contains more Protein +396.9%
Contains more Fats +14086.7%
Contains more Other +676.1%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Feta
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 Carbs +220%
Contains more Water +50.7%
Contains more Protein +396.9%
Contains more Fats +14086.7%
Contains more Other +676.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Feta
Feta
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +46130%
Contains more Polyunsaturated fat +720.8%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +46130%
Contains more Polyunsaturated fat +720.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Feta Opinion
Net carbs 8.69g 4.09g Vegetable
Protein 2.86g 14.21g Feta
Fats 0.15g 21.28g Feta
Carbs 13.09g 4.09g Vegetable
Calories 65kcal 264kcal Feta
Sugar 3.12g 4.09g Vegetable
Fiber 4.4g 0g Vegetable
Calcium 25mg 493mg Feta
Iron 0.82mg 0.65mg Vegetable
Magnesium 22mg 19mg Vegetable
Phosphorus 51mg 337mg Feta
Potassium 169mg 62mg Vegetable
Sodium 35mg 917mg Vegetable
Zinc 0.49mg 2.88mg Feta
Copper 0.083mg 0.032mg Vegetable
Manganese 0.379mg 0.028mg Vegetable
Selenium 0.3µg 15µg Feta
Vitamin A 4277IU 422IU Vegetable
Vitamin A RAE 214µg 125µg Vegetable
Vitamin E 0.38mg 0.18mg Vegetable
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.154mg Feta
Vitamin B2 0.12mg 0.844mg Feta
Vitamin B3 0.851mg 0.991mg Feta
Vitamin B5 0.151mg 0.967mg Feta
Vitamin B6 0.074mg 0.424mg Feta
Folate 19µg 32µg Feta
Vitamin B12 0µg 1.69µg Feta
Vitamin K 23.5µg 1.8µg Vegetable
Tryptophan 0.029mg 0.2mg Feta
Threonine 0.115mg 0.637mg Feta
Isoleucine 0.139mg 0.803mg Feta
Leucine 0.19mg 1.395mg Feta
Lysine 0.17mg 1.219mg Feta
Methionine 0.034mg 0.368mg Feta
Phenylalanine 0.12mg 0.675mg Feta
Valine 0.149mg 1.065mg Feta
Histidine 0.073mg 0.397mg Feta
Cholesterol 0mg 89mg Vegetable
Saturated Fat 0.031g 14.946g Vegetable
Monounsaturated Fat 0.01g 4.623g Feta
Polyunsaturated fat 0.072g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
57%
Feta
Minerals Daily Need Coverage Score
19%
Vegetable
63%
Feta

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 882mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 14.915g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.