Feta Cheese vs. Lentils
Nutrition comparison of Feta Cheese and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and lentils:
- Both lentils and feta cheese are high in calories and protein.
- Feta cheese has 4.1 times less carbohydrates than lentil.
- Feta cheese has more riboflavin, Vitamin B6 and Vitamin B12, however, lentil contains more folate.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and feta cheese are high in calories. Feta cheese has 128% more calories than lentil - lentil has 116 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Lentils | |
|---|---|---|
| Protein | 21% | 30% |
| Carbohydrates | 6% | 67% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 4.1 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - lentil has 7.9g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both lentils and feta cheese are high in protein. Feta cheese has 58% more protein than lentil - lentil has 9g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and lentil has 100% less saturated fat than feta cheese - lentil has 0.05g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Lentil has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than feta cheese - lentil has 1.5mg 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 more Vitamin A than lentil - feta cheese has 125ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than lentil - feta cheese has 16iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and feta cheese contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Lentils and feta cheese contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, Vitamin B6 and Vitamin B12, however, lentil contains more folate. Both feta cheese and lentils contain significant amounts of thiamin, niacin and pantothenic acid.
| Feta Cheese | Lentils | |
|---|---|---|
| Thiamin | 0.154 MG | 0.169 MG |
| Riboflavin | 0.844 MG | 0.073 MG |
| Niacin | 0.991 MG | 1.06 MG |
| Pantothenic acid | 0.967 MG | 0.638 MG |
| Vitamin B6 | 0.424 MG | 0.178 MG |
| Folate | 32 UG | 181 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 24 times more calcium than lentil - lentil has 19mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Lentil is an excellent source of iron and it has 412% more iron than feta cheese - lentil has 3.3mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Lentil is an excellent source of potassium and it has 495% more potassium than feta cheese - lentil has 369mg 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 lentils contain small amounts of beta-carotene.
| Feta Cheese | Lentils | |
|---|---|---|
| beta-carotene | 3 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Feta Cheese | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.037 G |
| Total | 0.265 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than lentil per 100 grams.
| Feta Cheese | Lentils | |
|---|---|---|
| linoleic acid | 0.326 G | 0.137 G |
| Total | 0.326 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Feta Cheese g
()
|
Daily Values (%) |
Cooked Lentils 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 % |
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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 % |
|
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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lentils or feta cheese contain more calories in 100 grams?Both lentils and feta cheese are high in calories. Feta cheese has 130% more calories than lentil - lentil has 116 calories in 100g and feta cheese has 265 calories.
Does lentils or feta cheese have more carbohydrates?
By weight, feta cheese has 4.1 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does lentils or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 24 times more calcium than lentil - lentil has 19mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does lentils or feta cheese contain more iron?
Lentil is an abundant source of iron and it has 410% more iron than feta cheese - lentil has 3.3mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does lentils or feta cheese contain more potassium?
Lentil is a rich source of potassium and it has 500% more potassium than feta cheese - lentil has 369mg of potassium in 100 grams and feta cheese has 62mg of potassium.