Feta Cheese vs. Spinach
Nutrition comparison of Feta Cheese and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and spinach:
- Both spinach and feta cheese are high in Vitamin A and calcium.
- Feta cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate.
- Feta cheese is an excellent source of protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and spinach has 91% less calories than feta cheese - spinach has 23 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 spinach per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Spinach | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 6% | 49% |
| Fat | 73% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and feta cheese are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than feta cheese - spinach has 2.2g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Spinach and feta cheese contain similar amounts of sugar - spinach has 0.42g 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 397% more protein than spinach - spinach has 2.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and spinach has 100% less saturated fat than feta cheese - spinach has 0.06g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Spinach has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - spinach has 28.1mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Both spinach and feta cheese are high in Vitamin A. Spinach has 275% more Vitamin A than feta cheese - spinach has 469ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than spinach - feta cheese has 16iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 10 times more Vitamin E than feta cheese - spinach has 2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 267 times more Vitamin K than feta cheese - spinach has 482.9ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate. Both feta cheese and spinach contain significant amounts of thiamin and niacin.
| Feta Cheese | Spinach | |
|---|---|---|
| Thiamin | 0.154 MG | 0.078 MG |
| Riboflavin | 0.844 MG | 0.189 MG |
| Niacin | 0.991 MG | 0.724 MG |
| Pantothenic acid | 0.967 MG | 0.065 MG |
| Vitamin B6 | 0.424 MG | 0.195 MG |
| Folate | 32 UG | 194 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both spinach and feta cheese are high in calcium. Feta cheese has 398% more calcium than spinach - spinach has 99mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Spinach is a great source of iron and it has 317% more iron than feta cheese - spinach has 2.7mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Spinach is an excellent source of potassium and it has 800% more potassium than feta cheese - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 3 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both feta cheese and spinach contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.138 G |
| Total | 0.265 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than spinach per 100 grams.
| Feta Cheese | Spinach | |
|---|---|---|
| linoleic acid | 0.326 G | 0.026 G |
| Total | 0.326 G | 0.026 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 Spinach .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Spinach (Spinach, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
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% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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 % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 spinach or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and spinach has 90% less calories than feta cheese - spinach has 23 calories in 100g and feta cheese has 265 calories.
Is spinach or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 400% more protein than spinach - spinach has 2.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Does spinach or feta cheese have more carbohydrates?
By weight, both spinach and feta cheese are low in carbohydrates - spinach has 3.6g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does spinach or feta cheese contain more calcium?
Both spinach and feta cheese are high in calcium. Feta cheese has 400% more calcium than spinach - spinach has 99mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does spinach or feta cheese contain more potassium?
Spinach is a rich source of potassium and it has 800% more potassium than feta cheese - spinach has 558mg of potassium in 100 grams and feta cheese has 62mg of potassium.