Feta Cheese vs. Parmesan Cheese
Nutrition comparison of Feta Cheese and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and parmesan cheese:
- Both parmesan cheese and feta cheese are high in Vitamin A, calcium, calories, protein and saturated fat.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and feta cheese are high in calories. Parmesan cheese has 48% more calories than feta cheese - parmesan cheese has 392 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, heavier in fat and similar to parmesan cheese for carbs. Feta cheese has a macronutrient ratio of 21:6:73 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Parmesan Cheese | |
|---|---|---|
| Protein | 21% | 38% |
| Carbohydrates | 6% | 3% |
| Fat | 73% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and feta cheese are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Parmesan cheese and feta cheese contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both parmesan cheese and feta cheese are high in protein. Parmesan cheese has 152% more protein than feta cheese - parmesan cheese has 35.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both parmesan cheese and feta cheese are high in saturated fat. Parmesan cheese has 12% more saturated fat than feta cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Parmesan cheese and feta cheese contain similar amounts of cholesterol - parmesan cheese has 68mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Both parmesan cheese and feta cheese are high in Vitamin A. Parmesan cheese has 66% more Vitamin A than feta cheese - parmesan cheese has 207ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Parmesan cheese and feta cheese contain similar amounts of Vitamin D - parmesan cheese has 19iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Parmesan cheese and feta cheese contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Parmesan cheese and feta cheese contain similar amounts of Vitamin K - parmesan cheese 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 thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both feta cheese and parmesan cheese contain significant amounts of Vitamin B12.
| Feta Cheese | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.154 MG | 0.039 MG |
| Riboflavin | 0.844 MG | 0.332 MG |
| Niacin | 0.991 MG | 0.271 MG |
| Pantothenic acid | 0.967 MG | 0.453 MG |
| Vitamin B6 | 0.424 MG | 0.091 MG |
| Folate | 32 UG | 7 UG |
| Vitamin B12 | 1.69 UG | 1.2 UG |
Minerals
calcium
Both parmesan cheese and feta cheese are high in calcium. Parmesan cheese has 140% more calcium than feta cheese - parmesan cheese has 1184mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Parmesan cheese and feta cheese contain similar amounts of iron - parmesan cheese has 0.82mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Parmesan cheese and feta cheese contain similar amounts of potassium - parmesan cheese has 92mg 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, both feta cheese and parmesan cheese contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.297 G |
| Total | 0.265 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, both feta cheese and parmesan cheese contain significant amounts of linoleic acid.
| Feta Cheese | Parmesan Cheese | |
|---|---|---|
| linoleic acid | 0.326 G | 0.272 G |
| Total | 0.326 G | 0.272 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 Parmesan Cheese .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Parmesan Cheese (Cheese, parmesan, hard) .
Feta Cheese g
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Daily Values (%) |
Parmesan Cheese g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or feta cheese contain more calories in 100 grams?Both parmesan cheese and feta cheese are high in calories. Parmesan cheese has 50% more calories than feta cheese - parmesan cheese has 392 calories in 100g and feta cheese has 265 calories.
Is parmesan cheese or feta cheese better for protein?
Both parmesan cheese and feta cheese are high in protein. Parmesan cheese has 150% more protein than feta cheese - parmesan cheese has 35.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Does parmesan cheese or feta cheese contain more calcium?
Both parmesan cheese and feta cheese are high in calcium. Parmesan cheese has 140% more calcium than feta cheese - parmesan cheese has 1184mg of calcium in 100 grams and feta cheese has 493mg of calcium.