Feta Cheese vs. Red Bell Pepper
Nutrition comparison of Feta Cheese and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and red bell pepper:
- Both red bell pepper and feta cheese are high in Vitamin A.
- Feta cheese has more thiamin, riboflavin, pantothenic acid and Vitamin B12.
- Feta cheese is an excellent source of calcium and protein.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin C.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and red bell pepper has 90% less calories than feta cheese - red bell pepper has 26 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 red bell pepper per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Red Bell Pepper | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 6% | 79% |
| Fat | 73% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and feta cheese contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has more dietary fiber than feta cheese - red bell pepper has 2.1g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than red bell pepper - red bell pepper 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 13 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and red bell pepper has 100% less saturated fat than feta cheese - red bell pepper has 0.06g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Red bell pepper has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and red bell pepper does not contain significant amounts.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - red bell pepper has 127.7mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Both red bell pepper and feta cheese are high in Vitamin A. Red bell pepper has 26% more Vitamin A than feta cheese - red bell pepper has 157ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than red bell pepper - feta cheese has 16iu of Vitamin D per 100 grams and red bell pepper does not contain significant amounts.
Vitamin E
Red bell pepper has 778% more Vitamin E than feta cheese - red bell pepper has 1.6mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Red bell pepper and feta cheese contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, pantothenic acid and Vitamin B12. Both feta cheese and red bell pepper contain significant amounts of niacin, Vitamin B6 and folate.
| Feta Cheese | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.154 MG | 0.054 MG |
| Riboflavin | 0.844 MG | 0.085 MG |
| Niacin | 0.991 MG | 0.979 MG |
| Pantothenic acid | 0.967 MG | 0.317 MG |
| Vitamin B6 | 0.424 MG | 0.291 MG |
| Folate | 32 UG | 46 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 69 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Red bell pepper and feta cheese contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 240% more potassium than feta cheese - red bell pepper has 211mg 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,
| Feta Cheese | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 3 UG | 1624 UG |
| alpha-carotene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Feta Cheese | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.056 G |
| Total | 0.265 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than red bell pepper per 100 grams.
| Feta Cheese | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.326 G | 0.1 G |
| Total | 0.326 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and red bell pepper has 90% less calories than feta cheese - red bell pepper has 26 calories in 100g and feta cheese has 265 calories.
Does red bell pepper or feta cheese have more carbohydrates?
By weight, red bell pepper and feta cheese contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does red bell pepper or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 69 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and feta cheese has 493mg of calcium.