Egg Yolk vs. Feta Cheese
Nutrition comparison of Egg Yolk and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and feta cheese:
- Both egg yolk and feta cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D.
- Feta cheese has more niacin, however, egg yolk contains more pantothenic acid and folate.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and feta cheese are high in calories. Egg yolk has 22% more calories than feta cheese - egg yolk has 322 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, egg yolk is similar to feta cheese for protein, carbs and fat. Egg yolk has a macronutrient ratio of 20:5:75 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Feta Cheese | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 5% | 6% |
| Fat | 75% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and feta cheese are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Egg yolk and feta cheese contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both egg yolk and feta cheese are high in protein. Egg yolk has 12% more protein than feta cheese - egg yolk has 15.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both egg yolk and feta cheese are high in saturated fat. Feta cheese has 39% more saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and feta cheese has 92% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Both egg yolk and feta cheese are high in Vitamin A. Egg yolk has 205% more Vitamin A than feta cheese - egg yolk has 381ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 12 times more Vitamin D than feta cheese - egg yolk has 218iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Egg yolk has 13 times more Vitamin E than feta cheese - egg yolk has 2.6mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Egg yolk and feta cheese contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more niacin, however, egg yolk contains more pantothenic acid and folate. Both egg yolk and feta cheese contain significant amounts of thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Egg Yolk | Feta Cheese | |
|---|---|---|
| Thiamin | 0.176 MG | 0.154 MG |
| Riboflavin | 0.528 MG | 0.844 MG |
| Niacin | 0.024 MG | 0.991 MG |
| Pantothenic acid | 2.99 MG | 0.967 MG |
| Vitamin B6 | 0.35 MG | 0.424 MG |
| Folate | 146 UG | 32 UG |
| Vitamin B12 | 1.95 UG | 1.69 UG |
Minerals
calcium
Both egg yolk and feta cheese are high in calcium. Feta cheese has 282% more calcium than egg yolk - egg yolk has 129mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Egg yolk is a great source of iron and it has 320% more iron than feta cheese - egg yolk has 2.7mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Egg yolk has 76% more potassium than feta cheese - egg yolk has 109mg 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,
| Egg Yolk | Feta Cheese | |
|---|---|---|
| beta-carotene | 88 UG | 3 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than feta cheese per 100 grams.
| Egg Yolk | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.265 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than feta cheese per 100 grams.
| Egg Yolk | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.326 G |
| Total | 3.976 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: Egg Yolk (Egg, yolk, raw, fresh) and Feta Cheese (Cheese, feta) .
Egg Yolk g
()
|
Daily Values (%) |
Feta Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
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 % |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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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% |
|
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 % |
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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 egg yolk or feta cheese contain more calories in 100 grams?Both egg yolk and feta cheese are high in calories. Egg yolk has 20% more calories than feta cheese - egg yolk has 322 calories in 100g and feta cheese has 265 calories.
Does egg yolk or feta cheese contain more calcium?
Both egg yolk and feta cheese are high in calcium. Feta cheese has 280% more calcium than egg yolk - egg yolk has 129mg of calcium in 100 grams and feta cheese has 493mg of calcium.