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Feta vs. Cheese — In-Depth Nutrition Comparison

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How are feta and cheese different?

  • Feta has more vitamin B2, vitamin B6, vitamin B12, and vitamin B5; however, cheese is richer in selenium, calcium, phosphorus, and vitamin A.
  • Feta covers your daily need for vitamin B2, 32% more than cheese.
  • Feta has 6 times more vitamin B6 than cheese. Feta has 0.424mg of vitamin B6, while cheese has 0.066mg.
  • Cheese contains less sodium.
  • Feta has a higher glycemic index. The glycemic index of feta is 27, while the glycemic index of cheese is 0.

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

Infographic

Feta vs Cheese 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.
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%
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%
Contains more IronIron +364.3%
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%
~equal in Copper ~0.03mg
~equal in Manganese ~0.027mg

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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +32.4%
Contains more WaterWater +49.2%
Contains more OtherOther +40.2%
Contains more ProteinProtein +60.9%
Contains more FatsFats +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -20.8%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +140.4%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.