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Whey vs. Feta — In-Depth Nutrition Comparison

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Summary of differences between whey and feta

  • 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.
  • Whey has less sodium.
  • The glycemic index of whey is higher.

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

Infographic

Whey vs Feta 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.
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%
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%
Contains more PotassiumPotassium +159.7%
Contains less SodiumSodium -94.1%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +25.7%
Contains more WaterWater +68.6%
Contains more ProteinProtein +1571.8%
Contains more FatsFats +5811.1%
Contains more OtherOther +881.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +4523%
Contains more Poly. FatPolyunsaturated fat +5272.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.