Feta Cheese vs. Pistachio
Nutrition comparison of Feta Cheese and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and pistachio:
- Both pistachio and feta cheese are high in calcium, calories, protein and saturated fat.
- Feta cheese has signficantly less carbohydrates than pistachio.
- Feta cheese is a great source of Vitamin A.
- Pistachio has more thiamin and Vitamin B6, however, feta cheese contains more riboflavin and Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and feta cheese are high in calories. Pistachio has 116% more calories than feta cheese - pistachio has 572 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Pistachio | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 6% | 19% |
| Fat | 73% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - pistachio has 10.3g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both pistachio and feta cheese are high in protein. Pistachio has 48% more protein than feta cheese - pistachio has 21.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both pistachio and feta cheese are high in saturated fat. Feta cheese has 136% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Pistachio has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than feta cheese - pistachio has 3mg 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 862% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than pistachio - feta cheese has 16iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 11 times more Vitamin E than feta cheese - pistachio has 2.2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Pistachio and feta cheese contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, feta cheese contains more riboflavin and Vitamin B12. Both feta cheese and pistachio contain significant amounts of niacin, pantothenic acid and folate.
| Feta Cheese | Pistachio | |
|---|---|---|
| Thiamin | 0.154 MG | 0.695 MG |
| Riboflavin | 0.844 MG | 0.234 MG |
| Niacin | 0.991 MG | 1.373 MG |
| Pantothenic acid | 0.967 MG | 0.513 MG |
| Vitamin B6 | 0.424 MG | 1.122 MG |
| Folate | 32 UG | 51 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both pistachio and feta cheese are high in calcium. Feta cheese has 361% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Pistachio is an excellent source of iron and it has 520% more iron than feta cheese - pistachio has 4mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 15 times more potassium than feta cheese - pistachio has 1007mg 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,
| Feta Cheese | Pistachio | |
|---|---|---|
| beta-carotene | 3 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both feta cheese and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.212 G |
| Total | 0.265 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Pistachio | |
|---|---|---|
| linoleic acid | 0.326 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.326 G | 13.13 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 Pistachio .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Feta Cheese g
()
|
Daily Values (%) |
Pistachio 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 pistachio or feta cheese contain more calories in 100 grams?Both pistachio and feta cheese are high in calories. Pistachio has 120% more calories than feta cheese - pistachio has 572 calories in 100g and feta cheese has 265 calories.
Does pistachio or feta cheese contain more calcium?
Both pistachio and feta cheese are high in calcium. Feta cheese has 360% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does pistachio or feta cheese contain more iron?
Pistachio is an abundant source of iron and it has 520% more iron than feta cheese - pistachio has 4mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does pistachio or feta cheese contain more potassium?
Pistachio is a rich source of potassium and it has 15 times more potassium than feta cheese - pistachio has 1007mg of potassium in 100 grams and feta cheese has 62mg of potassium.