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Feta vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between feta and whey

  • Whey has less vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium than feta.
  • Feta covers your daily need for saturated fat, 74% more than whey.
  • Feta has 45 times more cholesterol than whey. While feta has 89mg of cholesterol, whey has only 2mg.
  • Whey has less saturated fat.
  • The glycemic index of whey is higher.

These are the specific foods used in this comparison Cheese, feta and Whey, sweet, fluid.

Infographic

Feta vs Whey 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
8
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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +948.9%
Contains more IronIron +983.3%
Contains more CopperCopper +700%
Contains more ZincZinc +2115.4%
Contains more PhosphorusPhosphorus +632.6%
Contains more ManganeseManganese +2700%
Contains more SeleniumSelenium +689.5%
Contains more PotassiumPotassium +159.7%
Contains less SodiumSodium -94.1%

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
11
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%
Whey
Whey
1
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% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +327.8%
Contains more Vitamin B2Vitamin B2 +434.2%
Contains more Vitamin B3Vitamin B3 +1239.2%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +1267.7%
Contains more Vitamin B12Vitamin B12 +503.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3100%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Feta Whey DV% diff.
Saturated fat 14.946g 0.23g 67%
Vitamin B12 1.69µg 0.28µg 59%
Vitamin B2 0.844mg 0.158mg 53%
Calcium 493mg 47mg 45%
Phosphorus 337mg 46mg 42%
Sodium 917mg 54mg 38%
Fats 21.28g 0.36g 32%
Vitamin B6 0.424mg 0.031mg 30%
Cholesterol 89mg 2mg 29%
Protein 14.21g 0.85g 27%
Zinc 2.88mg 0.13mg 25%
Selenium 15µg 1.9µg 24%
Vitamin A 125µg 3µg 14%
Calories 264kcal 27kcal 12%
Vitamin B5 0.967mg 0.383mg 12%
Monounsaturated fat 4.623g 0.1g 11%
Vitamin B1 0.154mg 0.036mg 10%
Folate 32µg 1µg 8%
Iron 0.65mg 0.06mg 7%
Vitamin B3 0.991mg 0.074mg 6%
Polyunsaturated fat 0.591g 0.011g 4%
Magnesium 19mg 8mg 3%
Potassium 62mg 161mg 3%
Copper 0.032mg 0.004mg 3%
Vitamin D* 16 IU 2%
Vitamin D 0.4µg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin E 0.18mg 0mg 1%
Manganese 0.028mg 0.001mg 1%
Protein per 100 calories 5.4g 3.1g N/A
Calories per 10 g protein 186kcal 318kcal N/A
Weight per 100 calories 38g 370g N/A
Unsaturated / Saturated Fat ratio 0.35 0.48 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 4.09g 5.14g N/A
Carbs 4.09g 5.14g 0%
Sugar 4.09g 5.14g N/A
Choline 15.4mg 16mg 0%
Tryptophan 0.2mg 0.013mg 0%
Threonine 0.637mg 0.054mg 0%
Isoleucine 0.803mg 0.047mg 0%
Leucine 1.395mg 0.078mg 0%
Lysine 1.219mg 0.068mg 0%
Methionine 0.368mg 0.016mg 0%
Phenylalanine 0.675mg 0.027mg 0%
Valine 1.065mg 0.046mg 0%
Histidine 0.397mg 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1571.8%
Contains more FatsFats +5811.1%
Contains more OtherOther +881.1%
Contains more CarbsCarbs +25.7%
Contains more WaterWater +68.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4523%
Contains more Poly. FatPolyunsaturated fat +5272.7%
Contains less Sat. FatSaturated fat -98.5%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.