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Cheese vs. Feta — In-Depth Nutrition Comparison

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How are cheese and feta different?

  • Cheese has more selenium, calcium, phosphorus, and vitamin A; however, feta is richer in vitamin B2, vitamin B6, vitamin B12, and vitamin B5.
  • Feta covers your daily need for vitamin B2, 32% more than cheese.
  • Cheese has 3 times more vitamin A than feta. Cheese has 1242 IU of vitamin A, while feta has 422 IU.
  • Feta contains less saturated fat.
  • Feta has a higher glycemic index. The glycemic index of feta is 27, while the glycemic index of cheese is 0.

Cheese, cheddar and Cheese, feta types were used in this article.

Infographic

Cheese 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Feta
Feta
1
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 +42.1%
Contains more CalciumCalcium +44%
Contains more PotassiumPotassium +22.6%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -28.8%
Contains more SeleniumSelenium +90%
Contains more IronIron +364.3%
~equal in Copper ~0.032mg
~equal in Manganese ~0.028mg

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Feta
Feta
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin AVitamin A +164%
Contains more Vitamin EVitamin E +294.4%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin B1Vitamin B1 +431%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +1579.7%
Contains more Vitamin B5Vitamin B5 +135.9%
Contains more Vitamin B6Vitamin B6 +542.4%
Contains more Vitamin B12Vitamin B12 +53.6%
Contains more FolateFolate +18.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Feta DV% diff.
Vitamin B2 0.428mg 0.844mg 32%
Vitamin B6 0.066mg 0.424mg 28%
Selenium 28.5µg 15µg 25%
Vitamin B12 1.1µg 1.69µg 25%
Vitamin A 330µg 125µg 23%
Calcium 710mg 493mg 22%
Fats 33.31g 21.28g 19%
Saturated fat 18.867g 14.946g 18%
Protein 22.87g 14.21g 17%
Phosphorus 455mg 337mg 17%
Monounsaturated fat 9.246g 4.623g 12%
Sodium 653mg 917mg 11%
Vitamin B5 0.41mg 0.967mg 11%
Vitamin B1 0.029mg 0.154mg 10%
Calories 404kcal 264kcal 7%
Zinc 3.64mg 2.88mg 7%
Iron 0.14mg 0.65mg 6%
Vitamin B3 0.059mg 0.991mg 6%
Polyunsaturated fat 1.421g 0.591g 6%
Vitamin E 0.71mg 0.18mg 4%
Cholesterol 99mg 89mg 3%
Magnesium 27mg 19mg 2%
Vitamin D* 24 IU 16 IU 1%
Vitamin D 0.6µg 0.4µg 1%
Vitamin K 2.4µg 1.8µg 1%
Folate 27µg 32µg 1%
Protein per 100 calories 5.7g 5.4g N/A
Calories per 10 g protein 177kcal 186kcal N/A
Weight per 100 calories 25g 38g N/A
Unsaturated / Saturated Fat ratio 0.57 0.35 N/A
Net carbs 3.09g 4.09g N/A
Carbs 3.09g 4.09g 0%
Potassium 76mg 62mg 0%
Sugar 0.48g 4.09g N/A
Copper 0.03mg 0.032mg 0%
Manganese 0.027mg 0.028mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 15.4mg 0%
Tryptophan 0.547mg 0.2mg 0%
Threonine 1.044mg 0.637mg 0%
Isoleucine 1.206mg 0.803mg 0%
Leucine 1.939mg 1.395mg 0%
Lysine 1.025mg 1.219mg 0%
Methionine 0.547mg 0.368mg 0%
Phenylalanine 1.074mg 0.675mg 0%
Valine 1.404mg 1.065mg 0%
Histidine 0.547mg 0.397mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Feta
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 ProteinProtein +60.9%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +32.4%
Contains more WaterWater +49.2%
Contains more OtherOther +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Feta
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 +100%
Contains more Poly. FatPolyunsaturated fat +140.4%
Contains less Sat. FatSaturated fat -20.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.