Feta Cheese vs. Russet Potato
Nutrition comparison of Feta Cheese and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and russet potato:
- Feta cheese has 3.6 times less carbohydrates than russet potato.
- Feta cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium and protein.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and russet potato has 70% less calories than feta cheese - russet potato has 79 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 russet potato per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Russet Potato | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 6% | 89% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 3.6 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than feta cheese - russet potato has 1.3g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Russet potato and feta cheese contain similar amounts of sugar - russet potato has 0.62g 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 564% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and russet potato has 100% less saturated fat than feta cheese - russet potato has 0.03g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Russet potato has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than feta cheese - russet potato has 5.7mg 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 russet potato - feta cheese has 125ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than russet potato - feta cheese has 16iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and feta cheese contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Russet potato and feta cheese contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, pantothenic acid and Vitamin B12. Both feta cheese and russet potato contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Feta Cheese | Russet Potato | |
|---|---|---|
| Thiamin | 0.154 MG | 0.082 MG |
| Riboflavin | 0.844 MG | 0.033 MG |
| Niacin | 0.991 MG | 1.035 MG |
| Pantothenic acid | 0.967 MG | 0.301 MG |
| Vitamin B6 | 0.424 MG | 0.345 MG |
| Folate | 32 UG | 14 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 36 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Russet potato and feta cheese contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 573% more potassium than feta cheese - russet potato has 417mg 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 russet potato per 100 grams.
| Feta Cheese | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.01 G |
| Total | 0.265 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than russet potato per 100 grams.
| Feta Cheese | Russet Potato | |
|---|---|---|
| linoleic acid | 0.326 G | 0.032 G |
| Total | 0.326 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Feta Cheese g
()
|
Daily Values (%) |
Russet Potato 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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 russet potato or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and russet potato has 70% less calories than feta cheese - russet potato has 79 calories in 100g and feta cheese has 265 calories.
Does russet potato or feta cheese have more carbohydrates?
By weight, feta cheese has 3.6 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does russet potato or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 36 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does russet potato or feta cheese contain more potassium?
Russet potato is a rich source of potassium and it has 570% more potassium than feta cheese - russet potato has 417mg of potassium in 100 grams and feta cheese has 62mg of potassium.