Feta Cheese vs. Spirulina
Nutrition comparison of Feta Cheese and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and spirulina:
- Both spirulina and feta cheese are high in calcium, calories and protein.
- Feta cheese has 5.1 times less carbohydrates than spirulina.
- Feta cheese is a great source of Vitamin A.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, feta cheese contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than feta cheese.
- Spirulina is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and feta cheese are high in calories. Spirulina has a little more calories (9%) than feta cheese by weight - spirulina has 290 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Spirulina | |
|---|---|---|
| Protein | 21% | 59% |
| Carbohydrates | 6% | 25% |
| Fat | 73% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 5.1 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - spirulina has 3.6g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both spirulina and feta cheese are high in protein. Spirulina has 304% more protein than feta cheese - spirulina has 57.5g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and spirulina has 80% less saturated fat than feta cheese - spirulina has 2.7g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Spirulina has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than feta cheese - spirulina has 10.1mg 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 331% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than spirulina - feta cheese has 16iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 26 times more Vitamin E than feta cheese - spirulina has 5mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Spirulina has 13 times more Vitamin K than feta cheese - spirulina has 25.5ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, feta cheese contains more Vitamin B12. Both feta cheese and spirulina contain significant amounts of Vitamin B6.
| Feta Cheese | Spirulina | |
|---|---|---|
| Thiamin | 0.154 MG | 2.38 MG |
| Riboflavin | 0.844 MG | 3.67 MG |
| Niacin | 0.991 MG | 12.82 MG |
| Pantothenic acid | 0.967 MG | 3.48 MG |
| Vitamin B6 | 0.424 MG | 0.364 MG |
| Folate | 32 UG | 94 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both spirulina and feta cheese are high in calcium. Feta cheese has 311% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Spirulina is an excellent source of iron and it has 42 times more iron than feta cheese - spirulina has 28.5mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 20 times more potassium than feta cheese - spirulina has 1363mg 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, spirulina has more alpha linoleic acid (ALA) than feta cheese per 100 grams.
| Feta Cheese | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.823 G |
| Total | 0.265 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Spirulina | |
|---|---|---|
| linoleic acid | 0.326 G | 1.254 G |
| Total | 0.326 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Feta Cheese g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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 % |
|
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 % |
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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% |
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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% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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 % | |
| 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% |
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UG % | |
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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 spirulina or feta cheese contain more calories in 100 grams?Both spirulina and feta cheese are high in calories. Spirulina has a little more calories ( 10%) than feta cheese by weight - spirulina has 290 calories in 100g and feta cheese has 265 calories.
Is spirulina or feta cheese better for protein?
Both spirulina and feta cheese are high in protein. Spirulina has 300% more protein than feta cheese - spirulina has 57.5g of protein per 100 grams and feta cheese has 14.2g of protein.
Does spirulina or feta cheese contain more calcium?
Both spirulina and feta cheese are high in calcium. Feta cheese has 310% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does spirulina or feta cheese contain more iron?
Spirulina is an abundant source of iron and it has 42 times more iron than feta cheese - spirulina has 28.5mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does spirulina or feta cheese contain more potassium?
Spirulina is a rich source of potassium and it has 20 times more potassium than feta cheese - spirulina has 1363mg of potassium in 100 grams and feta cheese has 62mg of potassium.