Wheat vs. Feta — In-Depth Nutrition Comparison
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A recap on the differences between wheat and feta
- Wheat is higher in selenium, manganese, copper, vitamin B3, and iron, yet feta is higher in vitamin B12, vitamin B2, and calcium.
- Wheat covers your daily selenium needs 135% more than feta.
- Wheat contains 108 times more manganese than feta. While wheat contains 3.012mg of manganese, feta contains only 0.028mg.
- The amount of saturated fat in wheat is lower.
- The glycemic index of feta is lower.
Food varieties used in this article are Wheat, durum and Cheese, 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.
| Contains more MagnesiumMagnesium | +657.9% |
| Contains more PotassiumPotassium | +595.2% |
| Contains more IronIron | +441.5% |
| Contains more CopperCopper | +1628.1% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +50.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +10657.1% |
| Contains more SeleniumSelenium | +496% |
| Contains more CalciumCalcium | +1350% |
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.
| Contains more Vitamin B1Vitamin B1 | +172.1% |
| Contains more Vitamin B3Vitamin B3 | +579.9% |
| Contains more FolateFolate | +34.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +597.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 15µg | 135% |
| Manganese | 3.012mg | 0.028mg | 130% |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Saturated fat | 0.454g | 14.946g | 66% |
| Copper | 0.553mg | 0.032mg | 58% |
| Vitamin B2 | 0.121mg | 0.844mg | 56% |
| Calcium | 34mg | 493mg | 46% |
| Sodium | 2mg | 917mg | 40% |
| Vitamin B3 | 6.738mg | 0.991mg | 36% |
| Iron | 3.52mg | 0.65mg | 36% |
| Magnesium | 144mg | 19mg | 30% |
| Cholesterol | 0mg | 89mg | 30% |
| Fats | 2.47g | 21.28g | 29% |
| Phosphorus | 508mg | 337mg | 24% |
| Carbs | 71.13g | 4.09g | 22% |
| Vitamin B1 | 0.419mg | 0.154mg | 22% |
| Vitamin A | 0µg | 125µg | 14% |
| Zinc | 4.16mg | 2.88mg | 12% |
| Potassium | 431mg | 62mg | 11% |
| Monounsaturated fat | 0.344g | 4.623g | 11% |
| Calories | 339kcal | 264kcal | 4% |
| Polyunsaturated fat | 0.978g | 0.591g | 3% |
| Folate | 43µg | 32µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Protein | 13.68g | 14.21g | 1% |
| Vitamin E | 0.18mg | 1% | |
| Vitamin B5 | 0.935mg | 0.967mg | 1% |
| Net carbs | 71.13g | 4.09g | N/A |
| Sugar | 4.09g | N/A | |
| Vitamin B6 | 0.419mg | 0.424mg | 0% |
| Tryptophan | 0.176mg | 0.2mg | 0% |
| Threonine | 0.366mg | 0.637mg | 0% |
| Isoleucine | 0.533mg | 0.803mg | 0% |
| Leucine | 0.934mg | 1.395mg | 0% |
| Lysine | 0.303mg | 1.219mg | 0% |
| Methionine | 0.221mg | 0.368mg | 0% |
| Phenylalanine | 0.681mg | 0.675mg | 0% |
| Valine | 0.594mg | 1.065mg | 0% |
| Histidine | 0.322mg | 0.397mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1639.1% |
| Contains more FatsFats | +761.5% |
| Contains more WaterWater | +404.8% |
| Contains more OtherOther | +192.1% |
~equal in
Protein
~14.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Poly. FatPolyunsaturated fat | +65.5% |
| Contains more Mono. FatMonounsaturated fat | +1243.9% |