Feta Cheese vs. Onion
Nutrition comparison of Feta Cheese and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and onion:
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium and protein.
- Onion has signficantly more dietary fiber than feta cheese.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and onion has 85% less calories than feta cheese - onion has 40 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Onion | |
|---|---|---|
| Protein | 21% | 10% |
| Carbohydrates | 6% | 88% |
| Fat | 73% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and feta cheese contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Onion has signficantly more dietary fiber than feta cheese - onion has 1.7g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than onion - onion has 4.2g 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 11 times more protein than onion - onion has 1.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and onion has 100% less saturated fat than feta cheese - onion has 0.04g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Onion has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than feta cheese - onion has 7.4mg 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 onion - feta cheese has 125ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than onion - feta cheese has 16iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and feta cheese contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Onion and feta cheese contain similar amounts of Vitamin K - onion has 0.4ug 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 and Vitamin B12. Both feta cheese and onion contain significant amounts of folate.
| Feta Cheese | Onion | |
|---|---|---|
| Thiamin | 0.154 MG | 0.046 MG |
| Riboflavin | 0.844 MG | 0.027 MG |
| Niacin | 0.991 MG | 0.116 MG |
| Pantothenic acid | 0.967 MG | 0.123 MG |
| Vitamin B6 | 0.424 MG | 0.12 MG |
| Folate | 32 UG | 19 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 20 times more calcium than onion - onion has 23mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 210% more iron than onion - onion has 0.21mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Onion has 135% more potassium than feta cheese - onion has 146mg 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 onion contain small amounts of beta-carotene.
| Feta Cheese | Onion | |
|---|---|---|
| beta-carotene | 3 UG | 1 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than onion per 100 grams.
| Feta Cheese | Onion | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.004 G |
| Total | 0.265 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than onion per 100 grams.
| Feta Cheese | Onion | |
|---|---|---|
| linoleic acid | 0.326 G | 0.013 G |
| Total | 0.326 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Feta Cheese or Onion .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Onion (Onions, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 onion or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and onion has 90% less calories than feta cheese - onion has 40 calories in 100g and feta cheese has 265 calories.
Does onion or feta cheese have more carbohydrates?
By weight, onion and feta cheese contain similar amounts of carbs - onion has 9.3g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does onion or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 20 times more calcium than onion - onion has 23mg of calcium in 100 grams and feta cheese has 493mg of calcium.