Feta Cheese vs. Trout
Nutrition comparison of Feta Cheese and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and trout:
- Both feta cheese and trout are high in calories and protein.
- Feta cheese has more riboflavin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
- For omega-3 fatty acids, trout has more dha, epa and dpa than feta cheese.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and trout are high in calories. Feta cheese has 29% more calories than trout - feta cheese has 265 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, feta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to trout per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Trout | |
|---|---|---|
| Protein | 21% | 49% |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and trout are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and feta cheese contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and trout are high in protein. Trout has 72% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and trout has 83% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Feta cheese and trout contain similar amounts of cholesterol - feta cheese has 89mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than feta cheese - trout has 3.4mg 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 44% more Vitamin A than trout - feta cheese has 125ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than trout - feta cheese has 16iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 17 times more Vitamin E than feta cheese - feta cheese has 0.18mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Feta cheese and trout contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12. Both feta cheese and trout contain significant amounts of thiamin and Vitamin B6.
| Feta Cheese | Trout | |
|---|---|---|
| Thiamin | 0.154 MG | 0.14 MG |
| Riboflavin | 0.844 MG | 0.11 MG |
| Niacin | 0.991 MG | 6.811 MG |
| Pantothenic acid | 0.967 MG | ~ |
| Vitamin B6 | 0.424 MG | 0.375 MG |
| Folate | 32 UG | 12 UG |
| Vitamin B12 | 1.69 UG | 4.47 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 14 times more calcium than trout - feta cheese has 493mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Feta cheese and trout contain similar amounts of iron - feta cheese has 0.65mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 647% more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more DHA, EPA and DPA than feta cheese per 100 grams. Both feta cheese and trout contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Trout | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.265 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Trout | |
|---|---|---|
| linoleic acid | 0.326 G | 1.929 G |
| other omega 6 | ~ | 0.053 G |
| Total | 0.326 G | 1.982 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 Trout (Trout, cooked, NS as to cooking method) .
Feta Cheese g
()
|
Daily Values (%) |
Cooked Trout g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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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% |
|
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 % |
|
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% |
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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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 feta cheese or trout contain more calories in 100 grams?Both feta cheese and trout are high in calories. Feta cheese has 30% more calories than trout - feta cheese has 265 calories in 100g and trout has 205 calories.
Is feta cheese or trout better for protein?
Both feta cheese and trout are high in protein. Trout has 70% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and trout has 24.4g of protein.
Does feta cheese or trout contain more calcium?
Feta cheese is a rich source of calcium and it has 14 times more calcium than trout - feta cheese has 493mg of calcium in 100 grams and trout has 31mg of calcium.
Does feta cheese or trout contain more potassium?
Trout is a rich source of potassium and it has 650% more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and trout has 463mg of potassium.