Feta Cheese vs. Nori
Nutrition comparison of Feta Cheese and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and nori:
- Both nori and feta cheese are high in Vitamin A and calcium.
- Feta cheese has more Vitamin B6 and Vitamin B12, however, nori contains more folate.
- Feta cheese is an excellent source of protein.
- Nori is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and nori has 87% less calories than feta cheese - nori has 35 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Nori | |
|---|---|---|
| Protein | 21% | 50% |
| Carbohydrates | 6% | 44% |
| Fat | 73% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and feta cheese contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Nori has more dietary fiber than feta cheese - nori has 0.3g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Nori and feta cheese contain similar amounts of sugar - nori has 0.49g 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 145% more protein than nori - nori has 5.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and nori has 100% less saturated fat than feta cheese - nori has 0.06g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Nori has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - nori has 39mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Both nori and feta cheese are high in Vitamin A. Nori has 108% more Vitamin A than feta cheese - nori has 260ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than nori - feta cheese has 16iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and feta cheese contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Nori and feta cheese contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more Vitamin B6 and Vitamin B12, however, nori contains more folate. Both feta cheese and nori contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Feta Cheese | Nori | |
|---|---|---|
| Thiamin | 0.154 MG | 0.098 MG |
| Riboflavin | 0.844 MG | 0.446 MG |
| Niacin | 0.991 MG | 1.47 MG |
| Pantothenic acid | 0.967 MG | 0.521 MG |
| Vitamin B6 | 0.424 MG | 0.159 MG |
| Folate | 32 UG | 146 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both nori and feta cheese are high in calcium. Feta cheese has 604% more calcium than nori - nori has 70mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Nori has 177% more iron than feta cheese - nori has 1.8mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Nori is an excellent source of potassium and it has 474% more potassium than feta cheese - nori has 356mg 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 nori per 100 grams, however, nori contains more epa than feta cheese per 100 grams.
| Feta Cheese | Nori | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.265 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than nori per 100 grams.
| Feta Cheese | Nori | |
|---|---|---|
| linoleic acid | 0.326 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.326 G | 0.013 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 Nori .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Nori (Seaweed, laver, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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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% |
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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 % | |
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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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
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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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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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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 % | |
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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% |
|
UG % | |
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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 nori or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and nori has 90% less calories than feta cheese - nori has 35 calories in 100g and feta cheese has 265 calories.
Is nori or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 150% more protein than nori - nori has 5.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Does nori or feta cheese have more carbohydrates?
By weight, nori and feta cheese contain similar amounts of carbs - nori has 5.1g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does nori or feta cheese contain more calcium?
Both nori and feta cheese are high in calcium. Feta cheese has 600% more calcium than nori - nori has 70mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does nori or feta cheese contain more potassium?
Nori is a rich source of potassium and it has 470% more potassium than feta cheese - nori has 356mg of potassium in 100 grams and feta cheese has 62mg of potassium.