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.
Detailed nutritional comparison of feta cheese and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Almonds src

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) .

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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.