Feta vs. Parmesan — In-Depth Nutrition Comparison

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Differences between feta and parmesan

Feta has more vitamin B2, vitamin B6, and vitamin B12, while parmesan has more phosphorus, calcium, selenium, protein, vitamin A, and zinc.
Parmesan's daily need coverage for phosphorus is 41% higher.
Parmesan contains 5 times less vitamin B6 than feta. Feta contains 0.424mg of vitamin B6, while parmesan contains 0.081mg.
The amount of sodium in feta is lower.

The food types used in this comparison are Cheese, feta and Cheese, parmesan, grated.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Feta

Parmesan

Contains more IronIron	+32.7%
Contains less SodiumSodium	-49.2%

Contains more MagnesiumMagnesium	+78.9%
Contains more CalciumCalcium	+73%
Contains more PotassiumPotassium	+190.3%
Contains more CopperCopper	+25%
Contains more ZincZinc	+45.8%
Contains more PhosphorusPhosphorus	+86.1%
Contains more ManganeseManganese	+153.6%
Contains more SeleniumSelenium	+129.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Feta

Parmesan

Contains more Vitamin B1Vitamin B1	+492.3%
Contains more Vitamin B2Vitamin B2	+135.8%
Contains more Vitamin B3Vitamin B3	+1138.8%
Contains more Vitamin B5Vitamin B5	+114.9%
Contains more Vitamin B6Vitamin B6	+423.5%
Contains more Vitamin B12Vitamin B12	+20.7%
Contains more FolateFolate	+433.3%

Contains more Vitamin DVitamin D	+25%
Contains more Vitamin AVitamin A	+109.6%
Contains more Vitamin EVitamin E	+194.4%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	337mg	627mg	41%
Sodium	917mg	1804mg	39%
Vitamin B2	0.844mg	0.358mg	37%
Calcium	493mg	853mg	36%
Selenium	15µg	34.4µg	35%
Protein	14.21g	28.42g	28%
Vitamin B6	0.424mg	0.081mg	26%
Vitamin A	125µg	262µg	15%
Zinc	2.88mg	4.2mg	12%
Vitamin B12	1.69µg	1.4µg	12%
Vitamin B1	0.154mg	0.026mg	11%
Fats	21.28g	27.84g	10%
Vitamin B5	0.967mg	0.45mg	10%
Calories	264kcal	420kcal	8%
Folate	32µg	6µg	7%
Vitamin B3	0.991mg	0.08mg	6%
Monounsaturated fat	4.623g	7.13g	6%
Omega-3 (ALA)		0.102g	6%
Polyunsaturated fat	0.591g	1.386g	5%
Omega-6 (Linoleic acid)		0.87g	5%
Magnesium	19mg	34mg	4%
Carbs	4.09g	13.91g	3%
Potassium	62mg	180mg	3%
Iron	0.65mg	0.49mg	2%
Vitamin E	0.18mg	0.53mg	2%
Manganese	0.028mg	0.071mg	2%
Saturated fat	14.946g	15.371g	2%
Cholesterol	89mg	86mg	1%
Vitamin D*	16 IU	21 IU	1%
Vitamin D	0.4µg	0.5µg	1%
Copper	0.032mg	0.04mg	1%
Protein per 100 calories	5.4g	6.8g	N/A
Calories per 10 g protein	186kcal	148kcal	N/A
Weight per 100 calories	38g	24g	N/A
Unsaturated / Saturated Fat ratio	0.35	0.55	N/A
Net carbs	4.09g	13.91g	N/A
Sugar	4.09g	0.07g	N/A
Vitamin K	1.8µg	1.7µg	0%
Trans fat		0.876g	N/A
Choline	15.4mg	14.1mg	0%
Tryptophan	0.2mg	0.383mg	0%
Threonine	0.637mg	1.075mg	0%
Isoleucine	0.803mg	1.455mg	0%
Leucine	1.395mg	2.747mg	0%
Lysine	1.219mg	2.201mg	0%
Methionine	0.368mg	0.751mg	0%
Phenylalanine	0.675mg	1.538mg	0%
Valine	1.065mg	1.865mg	0%
Histidine	0.397mg	0.806mg	0%
Omega-3 (DPA)	0g	0.015g	N/A
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.002g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.026g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A