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Egg vs. Feta — In-Depth Nutrition Comparison

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How are eggs and feta different?

  • Eggs have more copper, choline, and selenium; however, feta is richer in calcium, vitamin B2, vitamin B12, and phosphorus.
  • Eggs cover your daily need for copper, 219% more than feta.
  • Eggs have 19 times more choline than feta. Eggs have 293.8mg of choline, while feta has 15.4mg.
  • Feta contains less cholesterol.
  • Feta has a higher glycemic index. The glycemic index of feta is 27, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Cheese, feta types were used in this article.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Feta
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 PotassiumPotassium +103.2%
Contains more IronIron +83.1%
Contains more CopperCopper +6150%
Contains less SodiumSodium -86.5%
Contains more SeleniumSelenium +105.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +886%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +95.9%
~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.
Egg
Egg
5
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Feta
Feta
6
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 +450%
Contains more Vitamin AVitamin A +19.2%
Contains more Vitamin EVitamin E +472.2%
Contains more Vitamin B5Vitamin B5 +44.6%
Contains more FolateFolate +37.5%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +64.5%
Contains more Vitamin B3Vitamin B3 +1448.4%
Contains more Vitamin B6Vitamin B6 +250.4%
Contains more Vitamin B12Vitamin B12 +52.3%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Feta DV% diff.
Copper 2mg 0.032mg 219%
Cholesterol 373mg 89mg 95%
Saturated fat 3.267g 14.946g 53%
Choline 293.8mg 15.4mg 51%
Calcium 50mg 493mg 44%
Sodium 124mg 917mg 34%
Selenium 30.8µg 15µg 29%
Vitamin B2 0.513mg 0.844mg 25%
Phosphorus 172mg 337mg 24%
Vitamin B12 1.11µg 1.69µg 24%
Vitamin B6 0.121mg 0.424mg 23%
Zinc 1.05mg 2.88mg 17%
Fats 10.61g 21.28g 16%
Vitamin D* 87 IU 16 IU 9%
Vitamin D 2.2µg 0.4µg 9%
Vitamin B5 1.398mg 0.967mg 9%
Iron 1.19mg 0.65mg 7%
Vitamin B1 0.066mg 0.154mg 7%
Vitamin E 1.03mg 0.18mg 6%
Vitamin B3 0.064mg 0.991mg 6%
Calories 155kcal 264kcal 5%
Polyunsaturated fat 1.414g 0.591g 5%
Protein 12.58g 14.21g 3%
Vitamin A 149µg 125µg 3%
Folate 44µg 32µg 3%
Magnesium 10mg 19mg 2%
Potassium 126mg 62mg 2%
Carbs 1.12g 4.09g 1%
Vitamin K 0.3µg 1.8µg 1%
Monounsaturated fat 4.077g 4.623g 1%
Protein per 100 calories 8.1g 5.4g N/A
Calories per 10 g protein 123kcal 186kcal N/A
Weight per 100 calories 65g 38g N/A
Unsaturated / Saturated Fat ratio 1.7 0.35 N/A
Net carbs 1.12g 4.09g N/A
Sugar 1.12g 4.09g N/A
Manganese 0.026mg 0.028mg 0%
Tryptophan 0.153mg 0.2mg 0%
Threonine 0.604mg 0.637mg 0%
Isoleucine 0.686mg 0.803mg 0%
Leucine 1.075mg 1.395mg 0%
Lysine 0.904mg 1.219mg 0%
Methionine 0.392mg 0.368mg 0%
Phenylalanine 0.668mg 0.675mg 0%
Valine 0.767mg 1.065mg 0%
Histidine 0.298mg 0.397mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Feta
Feta
4
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 WaterWater +35.1%
Contains more ProteinProtein +13%
Contains more FatsFats +100.6%
Contains more CarbsCarbs +265.2%
Contains more OtherOther +386%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +139.3%
Contains more Mono. FatMonounsaturated fat +13.4%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.