Feta Cheese vs. Garlic
Nutrition comparison of Feta Cheese and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and garlic:
- Both garlic and feta cheese are high in calcium and calories.
- Feta cheese has more riboflavin, folate and Vitamin B12, however, garlic contains more Vitamin B6.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and feta cheese are high in calories. Feta cheese has 78% more calories than garlic - garlic has 149 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 garlic per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Garlic | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 6% | 82% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and feta cheese has 88% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than feta cheese - garlic has 2.1g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Garlic and feta cheese contain similar amounts of sugar - garlic has 1g 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 123% more protein than garlic - garlic has 6.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and garlic has 99% less saturated fat than feta cheese - garlic has 0.09g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Garlic has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - garlic has 31.2mg 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 more Vitamin A than garlic - feta cheese has 125ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than garlic - feta cheese has 16iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and feta cheese contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Garlic and feta cheese contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, folate and Vitamin B12, however, garlic contains more Vitamin B6. Both feta cheese and garlic contain significant amounts of thiamin, niacin and pantothenic acid.
| Feta Cheese | Garlic | |
|---|---|---|
| Thiamin | 0.154 MG | 0.2 MG |
| Riboflavin | 0.844 MG | 0.11 MG |
| Niacin | 0.991 MG | 0.7 MG |
| Pantothenic acid | 0.967 MG | 0.596 MG |
| Vitamin B6 | 0.424 MG | 1.235 MG |
| Folate | 32 UG | 3 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both garlic and feta cheese are high in calcium. Feta cheese has 172% more calcium than garlic - garlic has 181mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Garlic has 162% more iron than feta cheese - garlic has 1.7mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Garlic is an excellent source of potassium and it has 547% more potassium than feta cheese - garlic has 401mg 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, both feta cheese and garlic contain small amounts of beta-carotene.
| Feta Cheese | Garlic | |
|---|---|---|
| beta-carotene | 3 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Feta Cheese | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.02 G |
| Total | 0.265 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both feta cheese and garlic contain significant amounts of linoleic acid.
| Feta Cheese | Garlic | |
|---|---|---|
| linoleic acid | 0.326 G | 0.229 G |
| Total | 0.326 G | 0.229 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 Garlic (Garlic, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Garlic 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 garlic or feta cheese contain more calories in 100 grams?Both garlic and feta cheese are high in calories. Feta cheese has 80% more calories than garlic - garlic has 149 calories in 100g and feta cheese has 265 calories.
Does garlic or feta cheese have more carbohydrates?
By weight, garlic is high in carbohydrates and feta cheese has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does garlic or feta cheese contain more calcium?
Both garlic and feta cheese are high in calcium. Feta cheese has 170% more calcium than garlic - garlic has 181mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does garlic or feta cheese contain more potassium?
Garlic is a rich source of potassium and it has 550% more potassium than feta cheese - garlic has 401mg of potassium in 100 grams and feta cheese has 62mg of potassium.