Feta Cheese vs. Avocado
Nutrition comparison of Feta Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and avocado:
- Both avocado and feta cheese are high in calories.
- Avocado has signficantly more Vitamin C than feta cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Feta cheese has more riboflavin and Vitamin B12, however, avocado contains more folate.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium and protein.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and feta cheese are high in calories. Feta cheese has 59% more calories than avocado - avocado has 167 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Avocado | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 6% | 19% |
| Fat | 73% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and feta cheese contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - avocado has 6.8g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Avocado and feta cheese contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 625% more protein than avocado - avocado has 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 avocado has 84% less saturated fat than feta cheese - avocado has 2.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Avocado has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than feta cheese - avocado has 8.8mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 16 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than avocado - feta cheese has 16iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 994% more Vitamin E than feta cheese - avocado has 2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Avocado and feta cheese contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin and Vitamin B12, however, avocado contains more folate. Both feta cheese and avocado contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Feta Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.154 MG | 0.075 MG |
| Riboflavin | 0.844 MG | 0.143 MG |
| Niacin | 0.991 MG | 1.912 MG |
| Pantothenic acid | 0.967 MG | 1.463 MG |
| Vitamin B6 | 0.424 MG | 0.287 MG |
| Folate | 32 UG | 89 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 36 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Avocado and feta cheese contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Avocado is an excellent source of potassium and it has 718% more potassium than feta cheese - avocado has 507mg 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,
| Feta Cheese | Avocado | |
|---|---|---|
| beta-carotene | 3 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Feta Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.125 G |
| Total | 0.265 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Avocado | |
|---|---|---|
| linoleic acid | 0.326 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.326 G | 1.689 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 Avocado (Avocados, raw, California) .
Feta Cheese g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 avocado or feta cheese contain more calories in 100 grams?Both avocado and feta cheese are high in calories. Feta cheese has 60% more calories than avocado - avocado has 167 calories in 100g and feta cheese has 265 calories.
Does avocado or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 36 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does avocado or feta cheese contain more potassium?
Avocado is a rich source of potassium and it has 720% more potassium than feta cheese - avocado has 507mg of potassium in 100 grams and feta cheese has 62mg of potassium.