Feta Cheese vs. Walnut
Nutrition comparison of Feta Cheese and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and walnut:
- Both walnut and feta cheese are high in calcium, calories, protein and saturated fat.
- Feta cheese has 72% less carbohydrates than walnut.
- Feta cheese is a great source of Vitamin A.
- Walnut has more thiamin and folate, however, feta cheese contains more riboflavin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and feta cheese are high in calories. Walnut has 147% more calories than feta cheese - walnut has 654 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in fat and similar to walnut for carbs. Feta cheese has a macronutrient ratio of 21:6:73 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Walnut | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 6% | 8% |
| Fat | 73% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 72% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - walnut has 6.7g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both walnut and feta cheese are high in protein. Walnut has a little more protein (7%) than feta cheese by weight - walnut has 15.2g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both walnut and feta cheese are high in saturated fat. Feta cheese has 117% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Walnut has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than feta cheese - walnut has 1.3mg 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 124 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than walnut - feta cheese has 16iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and feta cheese contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Walnut and feta cheese contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate, however, feta cheese contains more riboflavin and Vitamin B12. Both feta cheese and walnut contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Feta Cheese | Walnut | |
|---|---|---|
| Thiamin | 0.154 MG | 0.341 MG |
| Riboflavin | 0.844 MG | 0.15 MG |
| Niacin | 0.991 MG | 1.125 MG |
| Pantothenic acid | 0.967 MG | 0.57 MG |
| Vitamin B6 | 0.424 MG | 0.537 MG |
| Folate | 32 UG | 98 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both walnut and feta cheese are high in calcium. Feta cheese has 403% more calcium than walnut - walnut has 98mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Walnut is a great source of iron and it has 348% more iron than feta cheese - walnut has 2.9mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Walnut is an excellent source of potassium and it has 611% more potassium than feta cheese - walnut has 441mg 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, both feta cheese and walnut contain small amounts of beta-carotene.
| Feta Cheese | Walnut | |
|---|---|---|
| beta-carotene | 3 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than feta cheese per 100 grams.
| Feta Cheese | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 9.08 G |
| Total | 0.265 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Walnut | |
|---|---|---|
| linoleic acid | 0.326 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.326 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Feta Cheese g
()
|
Daily Values (%) |
Walnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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 % |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % |
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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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UG % | |
| MG % |
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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 % | |
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5% | chromium | 5% |
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UG % | |
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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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| 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 walnut or feta cheese contain more calories in 100 grams?Both walnut and feta cheese are high in calories. Walnut has 150% more calories than feta cheese - walnut has 654 calories in 100g and feta cheese has 265 calories.
Does walnut or feta cheese contain more calcium?
Both walnut and feta cheese are high in calcium. Feta cheese has 400% more calcium than walnut - walnut has 98mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does walnut or feta cheese contain more potassium?
Walnut is a rich source of potassium and it has 610% more potassium than feta cheese - walnut has 441mg of potassium in 100 grams and feta cheese has 62mg of potassium.