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Feta vs. Fontina — In-Depth Nutrition Comparison

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How are feta and fontina different?

  • Feta is higher in vitamin B2, vitamin B6, vitamin B1, vitamin B5, and folate; however, fontina is richer in vitamin A, calcium, and zinc.
  • Daily need coverage for vitamin B2 for feta is 49% higher.
  • Feta contains 7 times more vitamin B1 than fontina. While feta contains 0.154mg of vitamin B1, fontina contains only 0.021mg.
  • Feta has less saturated fat.

Cheese, feta and Cheese, fontina are the varieties used in this article.

Infographic

Feta vs Fontina 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +35.7%
Contains more IronIron +182.6%
Contains more CopperCopper +28%
Contains more ManganeseManganese +100%
Contains more CalciumCalcium +11.6%
Contains more ZincZinc +21.5%
Contains less SodiumSodium -12.8%
~equal in Potassium ~64mg
~equal in Phosphorus ~346mg
~equal in Selenium ~14.5µg

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%
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% 87% 5.4% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +313.7%
Contains more Vitamin B3Vitamin B3 +560.7%
Contains more Vitamin B5Vitamin B5 +125.4%
Contains more Vitamin B6Vitamin B6 +410.8%
Contains more FolateFolate +433.3%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin AVitamin A +108.8%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.68µg

All nutrients comparison - raw data values

Nutrient Feta Fontina DV% diff.
Vitamin B2 0.844mg 0.204mg 49%
Vitamin B6 0.424mg 0.083mg 26%
Protein 14.21g 25.6g 23%
Saturated fat 14.946g 19.196g 19%
Fats 21.28g 31.14g 15%
Vitamin A 125µg 261µg 15%
Vitamin B1 0.154mg 0.021mg 11%
Vitamin B5 0.967mg 0.429mg 11%
Monounsaturated fat 4.623g 8.687g 10%
Cholesterol 89mg 116mg 9%
Folate 32µg 6µg 7%
Polyunsaturated fat 0.591g 1.654g 7%
Calories 264kcal 389kcal 6%
Calcium 493mg 550mg 6%
Zinc 2.88mg 3.5mg 6%
Iron 0.65mg 0.23mg 5%
Sodium 917mg 800mg 5%
Vitamin B3 0.991mg 0.15mg 5%
Carbs 4.09g 1.55g 1%
Vitamin D* 16 IU 23 IU 1%
Vitamin D 0.4µg 0.6µg 1%
Magnesium 19mg 14mg 1%
Copper 0.032mg 0.025mg 1%
Phosphorus 337mg 346mg 1%
Vitamin E 0.18mg 0.27mg 1%
Manganese 0.028mg 0.014mg 1%
Selenium 15µg 14.5µg 1%
Vitamin K 1.8µg 2.6µg 1%
Protein per 100 calories 5.4g 6.6g N/A
Calories per 10 g protein 186kcal 152kcal N/A
Weight per 100 calories 38g 26g N/A
Unsaturated / Saturated Fat ratio 0.35 0.54 N/A
Net carbs 4.09g 1.55g N/A
Potassium 62mg 64mg 0%
Sugar 4.09g 1.55g N/A
Vitamin B12 1.69µg 1.68µg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.2mg 0.361mg 0%
Threonine 0.637mg 0.935mg 0%
Isoleucine 0.803mg 1.384mg 0%
Leucine 1.395mg 2.664mg 0%
Lysine 1.219mg 2.328mg 0%
Methionine 0.368mg 0.706mg 0%
Phenylalanine 0.675mg 1.497mg 0%
Valine 1.065mg 1.926mg 0%
Histidine 0.397mg 0.959mg 0%

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +163.9%
Contains more WaterWater +45.6%
Contains more OtherOther +37.2%
Contains more ProteinProtein +80.2%
Contains more FatsFats +46.3%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Mono. FatMonounsaturated fat +87.9%
Contains more Poly. FatPolyunsaturated fat +179.9%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.