Feta Cheese vs. Milk
Nutrition comparison of Feta Cheese and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and milk:
- Both milk and feta cheese are high in calcium.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
- Milk has 10.1 times less cholesterol than feta cheese.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and milk has 81% less calories than feta cheese - milk has 50 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 milk per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Milk | |
|---|---|---|
| Protein | 21% | 27% |
| Carbohydrates | 6% | 38% |
| Fat | 73% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and feta cheese are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than milk - milk has 5.1g 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 331% more protein than milk - milk has 3.3g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and milk has 91% less saturated fat than feta cheese - milk has 1.3g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both milk and feta cheese are low in trans fat - milk has 0.09g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Milk has 10.1 times less cholesterol than feta cheese - milk has 8mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Milk and feta cheese contain similar amounts of Vitamin C - milk has 0.2mg 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 127% more Vitamin A than milk - milk has 55ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Milk has 206% more Vitamin D than feta cheese - milk has 49iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Milk and feta cheese contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Milk and feta cheese contain similar amounts of Vitamin K - milk has 0.2ug 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, folate and Vitamin B12.
| Feta Cheese | Milk | |
|---|---|---|
| Thiamin | 0.154 MG | 0.039 MG |
| Riboflavin | 0.844 MG | 0.185 MG |
| Niacin | 0.991 MG | 0.092 MG |
| Pantothenic acid | 0.967 MG | 0.356 MG |
| Vitamin B6 | 0.424 MG | 0.038 MG |
| Folate | 32 UG | 5 UG |
| Vitamin B12 | 1.69 UG | 0.53 UG |
Minerals
calcium
Both milk and feta cheese are high in calcium. Feta cheese has 311% more calcium than milk - milk has 120mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 31 times more iron than milk - milk has 0.02mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Milk has 126% more potassium than feta cheese - milk has 140mg 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 milk contain small amounts of beta-carotene.
| Feta Cheese | Milk | |
|---|---|---|
| beta-carotene | 3 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than milk per 100 grams.
| Feta Cheese | Milk | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.008 G |
| Total | 0.265 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than milk per 100 grams.
| Feta Cheese | Milk | |
|---|---|---|
| linoleic acid | 0.326 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.326 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Feta Cheese g
()
|
Daily Values (%) |
Milk 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 % |
|
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 milk or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and milk has 80% less calories than feta cheese - milk has 50 calories in 100g and feta cheese has 265 calories.
Does milk or feta cheese have more carbohydrates?
By weight, both milk and feta cheese are low in carbohydrates - milk has 4.8g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does milk or feta cheese contain more calcium?
Both milk and feta cheese are high in calcium. Feta cheese has 310% more calcium than milk - milk has 120mg of calcium in 100 grams and feta cheese has 493mg of calcium.