Cheese vs. Feta Cheese
Nutrition comparison of Cheese and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and feta cheese:
- Both cheese and feta cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and feta cheese are high in calories. Cheese has 45% more calories than feta cheese - cheese has 384 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and similar to feta cheese for fat. Cheese has a macronutrient ratio of 25:0:75 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Feta Cheese | |
|---|---|---|
| Protein | 25% | 21% |
| Carbohydrates | ~ | 6% |
| Fat | 75% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and feta cheese are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
Protein
protein
Both cheese and feta cheese are high in protein. Cheese has 66% more protein than feta cheese - cheese has 23.5g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both cheese and feta cheese are high in saturated fat. Cheese has 21% more saturated fat than feta cheese - cheese has 16.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Cheese and feta cheese contain similar amounts of cholesterol - cheese has 95mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Both cheese and feta cheese are high in Vitamin A. Cheese has 39% more Vitamin A than feta cheese - cheese has 174ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Cheese and feta cheese contain similar amounts of Vitamin D - cheese has 21iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Cheese and feta cheese contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Cheese and feta cheese contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both cheese and feta cheese contain significant amounts of Vitamin B12.
| Cheese | Feta Cheese | |
|---|---|---|
| Thiamin | 0.023 MG | 0.154 MG |
| Riboflavin | 0.318 MG | 0.844 MG |
| Niacin | 0.114 MG | 0.991 MG |
| Pantothenic acid | 0.249 MG | 0.967 MG |
| Vitamin B6 | 0.061 MG | 0.424 MG |
| Folate | 13 UG | 32 UG |
| Vitamin B12 | 1.23 UG | 1.69 UG |
Minerals
calcium
Both cheese and feta cheese are high in calcium. Cheese has 34% more calcium than feta cheese - cheese has 659mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Cheese and feta cheese contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Cheese and feta cheese contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and feta cheese contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.265 G |
| Total | 0.332 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, both cheese and feta cheese contain significant amounts of linoleic acid.
| Cheese | Feta Cheese | |
|---|---|---|
| linoleic acid | 0.532 G | 0.326 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Feta Cheese (Cheese, feta) .
Cheese g
()
|
Daily Values (%) |
Feta Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheese or feta cheese contain more calories in 100 grams?Both cheese and feta cheese are high in calories. Cheese has 50% more calories than feta cheese - cheese has 384 calories in 100g and feta cheese has 265 calories.
Does cheese or feta cheese contain more calcium?
Both cheese and feta cheese are high in calcium. Cheese has 30% more calcium than feta cheese - cheese has 659mg of calcium in 100 grams and feta cheese has 493mg of calcium.