Feta Cheese vs. Almonds
Nutrition comparison of Feta Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and almonds:
- Both almonds and feta cheese are high in calcium, calories and protein.
- Almond has more niacin, however, feta cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Feta cheese has 4.5 times less carbohydrates than almond.
- Feta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and feta cheese are high in calories. Almond has 118% more calories than feta cheese - almond has 579 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and similar to almonds for fat. Feta cheese has a macronutrient ratio of 21:6:73 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Almonds | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 6% | 14% |
| Fat | 73% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 4.5 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - almond has 12.5g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than almond - almond has 4.4g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both almonds and feta cheese are high in protein. Almond has 49% more protein than feta cheese - almond has 21.2g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and almond has 71% less saturated fat than feta cheese - almond has 3.8g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both almonds and feta cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than almond - feta cheese has 125ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than almond - feta cheese has 16iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 141 times more Vitamin E than feta cheese - almond has 25.6mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and almonds contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more niacin, however, feta cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both feta cheese and almonds contain significant amounts of thiamin, riboflavin and folate.
| Feta Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.154 MG | 0.205 MG |
| Riboflavin | 0.844 MG | 1.138 MG |
| Niacin | 0.991 MG | 3.618 MG |
| Pantothenic acid | 0.967 MG | 0.471 MG |
| Vitamin B6 | 0.424 MG | 0.137 MG |
| Folate | 32 UG | 44 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both almonds and feta cheese are high in calcium. Feta cheese has 83% more calcium than almond - almond has 269mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Almond is an excellent source of iron and it has 471% more iron than feta cheese - almond has 3.7mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Almond is an excellent source of potassium and it has 10 times more potassium than feta cheese - almond has 733mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both feta cheese and almonds contain small amounts of beta-carotene.
| Feta Cheese | Almonds | |
|---|---|---|
| beta-carotene | 3 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than almond per 100 grams.
| Feta Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.003 G |
| Total | 0.265 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Almonds | |
|---|---|---|
| linoleic acid | 0.326 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.326 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Almonds (Nuts, almonds) .
Feta Cheese g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or feta cheese contain more calories in 100 grams?Both almonds and feta cheese are high in calories. Almond has 120% more calories than feta cheese - almond has 579 calories in 100g and feta cheese has 265 calories.
Does almonds or feta cheese contain more calcium?
Both almonds and feta cheese are high in calcium. Feta cheese has 80% more calcium than almond - almond has 269mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does almonds or feta cheese contain more iron?
Almond is an abundant source of iron and it has 470% more iron than feta cheese - almond has 3.7mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does almonds or feta cheese contain more potassium?
Almond is a rich source of potassium and it has 10 times more potassium than feta cheese - almond has 733mg of potassium in 100 grams and feta cheese has 62mg of potassium.