Feta Cheese vs. Peanuts
Nutrition comparison of Feta Cheese and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and peanuts:
- Both feta cheese and peanuts are high in calcium, calories, protein and saturated fat.
- Feta cheese has 4.4 times less carbohydrates than peanut.
- Feta cheese has more riboflavin and Vitamin B12, however, peanut contains more niacin and folate.
- Feta cheese is a great source of Vitamin A.
- Peanut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and peanuts are high in calories. Peanut has 122% more calories than feta cheese - feta cheese has 265 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and similar to peanuts for fat. Feta cheese has a macronutrient ratio of 21:6:73 and for peanuts, 16:13:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Peanuts | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 6% | 13% |
| Fat | 73% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 4.4 times less carbohydrates than peanut - feta cheese has 3.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - peanut has 8.4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and peanuts are high in protein. Peanut has 71% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both feta cheese and peanuts are high in saturated fat. Feta cheese has 72% more saturated fat than peanut - feta cheese has 13.3g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and feta cheese are low in trans fat - peanut has 0.03g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Peanut has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than peanut - feta cheese has 125ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than peanut - feta cheese has 16iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 26 times more Vitamin E than feta cheese - feta cheese has 0.18mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Feta cheese and peanuts contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Feta cheese has more riboflavin and Vitamin B12, however, peanut contains more niacin and folate. Both feta cheese and peanuts contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Feta Cheese | Peanuts | |
|---|---|---|
| Thiamin | 0.154 MG | 0.152 MG |
| Riboflavin | 0.844 MG | 0.197 MG |
| Niacin | 0.991 MG | 14.355 MG |
| Pantothenic acid | 0.967 MG | 1.011 MG |
| Vitamin B6 | 0.424 MG | 0.466 MG |
| Folate | 32 UG | 97 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both feta cheese and peanuts are high in calcium. Feta cheese has 750% more calcium than peanut - feta cheese has 493mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 143% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 923% more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Feta Cheese | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.026 G |
| Total | 0.265 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Peanuts | |
|---|---|---|
| linoleic acid | 0.326 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.326 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Feta Cheese g
()
|
Daily Values (%) |
Peanuts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 feta cheese or peanuts contain more calories in 100 grams?Both feta cheese and peanuts are high in calories. Peanut has 120% more calories than feta cheese - feta cheese has 265 calories in 100g and peanut has 587 calories.
Does feta cheese or peanuts contain more calcium?
Both feta cheese and peanuts are high in calcium. Feta cheese has 750% more calcium than peanut - feta cheese has 493mg of calcium in 100 grams and peanut has 58mg of calcium.
Does feta cheese or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 920% more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and peanut has 634mg of potassium.