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Feta vs. Egg — In-Depth Nutrition Comparison

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How are feta and eggs different?

  • Feta has more calcium, vitamin B2, vitamin B12, and phosphorus; however, eggs are richer in copper, choline, and selenium.
  • Eggs cover your daily need for copper, 219% more than feta.
  • Feta has 10 times more calcium than eggs. Feta has 493mg of calcium, while eggs have 50mg.
  • Eggs contain less sodium.
  • Feta has a higher glycemic index. The glycemic index of feta is 27, while the glycemic index of eggs is 0.

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

Infographic

Feta vs Egg 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.
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%
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%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +886%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +95.9%
Contains more PotassiumPotassium +103.2%
Contains more IronIron +83.1%
Contains more CopperCopper +6150%
Contains less SodiumSodium -86.5%
Contains more SeleniumSelenium +105.3%
~equal in Manganese ~0.026mg

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

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +13%
Contains more FatsFats +100.6%
Contains more CarbsCarbs +265.2%
Contains more OtherOther +386%
Contains more WaterWater +35.1%

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
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
Contains more Mono. FatMonounsaturated fat +13.4%
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +139.3%

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