Feta Cheese vs. Salmon
Nutrition comparison of Feta Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and salmon:
- Both feta cheese and salmon are high in calories and protein.
- Feta cheese has more riboflavin and folate, however, salmon contains more niacin and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and salmon are high in calories. Feta cheese has 109% more calories than salmon - feta cheese has 265 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, feta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to salmon per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Salmon | |
|---|---|---|
| Protein | 21% | 67% |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and salmon are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both feta cheese and salmon are high in protein. Salmon has 44% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and salmon has 94% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and feta cheese are low in trans fat - salmon has 0.03g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Salmon has 48% less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 257% more Vitamin A than salmon - feta cheese has 125ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 26 times more Vitamin D than feta cheese - feta cheese has 16iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Feta cheese and salmon contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Feta cheese and salmon contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin and folate, however, salmon contains more niacin and Vitamin B12. Both feta cheese and salmon contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Feta Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.154 MG | 0.08 MG |
| Riboflavin | 0.844 MG | 0.105 MG |
| Niacin | 0.991 MG | 7.995 MG |
| Pantothenic acid | 0.967 MG | 1.03 MG |
| Vitamin B6 | 0.424 MG | 0.611 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | 1.69 UG | 4.15 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 69 times more calcium than salmon - feta cheese has 493mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Feta cheese and salmon contain similar amounts of iron - feta cheese has 0.65mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 490% more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than feta cheese per 100 grams.
| Feta Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.265 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than salmon per 100 grams.
| Feta Cheese | Salmon | |
|---|---|---|
| linoleic acid | 0.326 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.326 G | 0.085 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 Salmon .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Salmon (Fish, salmon, pink, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Salmon g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % | |
| 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% |
|
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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IU % | |
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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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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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 feta cheese or salmon contain more calories in 100 grams?Both feta cheese and salmon are high in calories. Feta cheese has 110% more calories than salmon - feta cheese has 265 calories in 100g and salmon has 127 calories.
Is feta cheese or salmon better for protein?
Both feta cheese and salmon are high in protein. Salmon has 40% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and salmon has 20.5g of protein.
Does feta cheese or salmon contain more calcium?
Feta cheese is a rich source of calcium and it has 69 times more calcium than salmon - feta cheese has 493mg of calcium in 100 grams and salmon has 7mg of calcium.
Does feta cheese or salmon contain more potassium?
Salmon is a rich source of potassium and it has 490% more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and salmon has 366mg of potassium.