Feta Cheese vs. Hazelnut
Nutrition comparison of Feta Cheese and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and hazelnut:
- Both hazelnut and feta cheese are high in calcium, calories and protein.
- Feta cheese has 3.5 times less carbohydrates than hazelnut.
- Feta cheese is a great source of Vitamin A.
- Hazelnut has more thiamin, niacin and folate, however, feta cheese contains more riboflavin and Vitamin B12.
- Hazelnut is an excellent source of Vitamin E, dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and feta cheese are high in calories. Hazelnut has 144% more calories than feta cheese - hazelnut has 646 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and lighter in fat compared to hazelnut per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Hazelnut | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 6% | 10% |
| Fat | 73% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 3.5 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - hazelnut has 9.4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both hazelnut and feta cheese are high in protein. Hazelnut has a little more protein (6%) than feta cheese by weight - hazelnut has 15g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and hazelnut has 66% less saturated fat than feta cheese - hazelnut has 4.5g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Hazelnut has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than feta cheese - hazelnut has 3.8mg 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 40 times more Vitamin A than hazelnut - hazelnut has 3ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than hazelnut - feta cheese has 16iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 83 times more Vitamin E than feta cheese - hazelnut has 15.3mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and hazelnut contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin and folate, however, feta cheese contains more riboflavin and Vitamin B12. Both feta cheese and hazelnut contain significant amounts of pantothenic acid and Vitamin B6.
| Feta Cheese | Hazelnut | |
|---|---|---|
| Thiamin | 0.154 MG | 0.338 MG |
| Riboflavin | 0.844 MG | 0.123 MG |
| Niacin | 0.991 MG | 2.05 MG |
| Pantothenic acid | 0.967 MG | 0.923 MG |
| Vitamin B6 | 0.424 MG | 0.62 MG |
| Folate | 32 UG | 88 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both hazelnut and feta cheese are high in calcium. Feta cheese has 301% more calcium than hazelnut - hazelnut has 123mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 574% more iron than feta cheese - hazelnut has 4.4mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 11 times more potassium than feta cheese - hazelnut has 755mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Feta Cheese | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.06 G |
| Total | 0.265 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Hazelnut | |
|---|---|---|
| linoleic acid | 0.326 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.326 G | 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Feta Cheese g
()
|
Daily Values (%) |
Hazelnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
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 % | |
| 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 % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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% |
|
UG % | |
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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 hazelnut or feta cheese contain more calories in 100 grams?Both hazelnut and feta cheese are high in calories. Hazelnut has 140% more calories than feta cheese - hazelnut has 646 calories in 100g and feta cheese has 265 calories.
Does hazelnut or feta cheese contain more calcium?
Both hazelnut and feta cheese are high in calcium. Feta cheese has 300% more calcium than hazelnut - hazelnut has 123mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does hazelnut or feta cheese contain more iron?
Hazelnut is an abundant source of iron and it has 570% more iron than feta cheese - hazelnut has 4.4mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does hazelnut or feta cheese contain more potassium?
Hazelnut is a rich source of potassium and it has 11 times more potassium than feta cheese - hazelnut has 755mg of potassium in 100 grams and feta cheese has 62mg of potassium.