Beef vs. Feta Cheese
Nutrition comparison of Cooked Beef and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and feta cheese:
- Both beef and feta cheese are high in calories, protein and saturated fat.
- Beef is a great source of iron and potassium.
- Feta cheese has more thiamin, riboflavin and folate, however, beef contains more niacin.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and feta cheese are high in calories. Beef has a little more calories (5%) than feta cheese by weight - beef has 277 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, beef is heavier in protein, lighter in carbs and lighter in fat compared to feta cheese per calorie. Beef has a macronutrient ratio of 38:0:62 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Feta Cheese | |
|---|---|---|
| Protein | 38% | 21% |
| Carbohydrates | ~ | 6% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and beef are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and feta cheese are high in protein. Beef has 79% more protein than feta cheese - beef has 25.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both beef and feta cheese are high in saturated fat. Feta cheese has 81% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Feta cheese has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Beef and feta cheese contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 40 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Beef and feta cheese contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Beef and feta cheese contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Beef and feta cheese contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin and folate, however, beef contains more niacin. Both beef and feta cheese contain significant amounts of pantothenic acid, Vitamin B6 and Vitamin B12.
| Beef | Feta Cheese | |
|---|---|---|
| Thiamin | 0.051 MG | 0.154 MG |
| Riboflavin | 0.176 MG | 0.844 MG |
| Niacin | 4.537 MG | 0.991 MG |
| Pantothenic acid | 0.658 MG | 0.967 MG |
| Vitamin B6 | 0.336 MG | 0.424 MG |
| Folate | 11 UG | 32 UG |
| Vitamin B12 | 2.9 UG | 1.69 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 13 times more calcium than beef - beef has 35mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Beef is a great source of iron and it has 246% more iron than feta cheese - beef has 2.3mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Beef is a great source of potassium and it has 344% more potassium than feta cheese - beef has 275mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.265 G |
| Total | 0.056 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, both beef and feta cheese contain significant amounts of linoleic acid.
| Beef | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.326 G |
| Total | 0.402 G | 0.326 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Feta Cheese (Cheese, feta) .
Cooked Beef g
()
|
Daily Values (%) |
Feta Cheese 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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 beef or feta cheese contain more calories in 100 grams?Both beef and feta cheese are high in calories. Beef has a little more calories ( 10%) than feta cheese by weight - beef has 277 calories in 100g and feta cheese has 265 calories.
Is beef or feta cheese better for protein?
Both beef and feta cheese are high in protein. Beef has 80% more protein than feta cheese - beef has 25.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Does beef or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 13 times more calcium than beef - beef has 35mg of calcium in 100 grams and feta cheese has 493mg of calcium.