White Bread vs. Feta Cheese
Nutrition comparison of White Bread and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and feta cheese:
- Both white bread and feta cheese are high in calcium, calories and protein.
- Feta cheese is a great source of Vitamin A.
- White bread has more thiamin, niacin and folate, however, feta cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and feta cheese are high in calories. Feta cheese has 11% more calories than white bread - white bread has 238 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to feta cheese for protein. White bread has a macronutrient ratio of 18:74:8 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Feta Cheese | |
|---|---|---|
| Protein | 18% | 21% |
| Carbohydrates | 74% | 6% |
| Fat | 8% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and feta cheese has 91% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - white bread has 9.2g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than white bread - white bread has 5g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both white bread and feta cheese are high in protein. Feta cheese has 33% more protein than white bread - white bread has 10.7g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and white bread has 95% less saturated fat than feta cheese - white bread has 0.63g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both white bread and feta cheese are low in trans fat - white bread has 0.03g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
White bread has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than white bread - feta cheese has 125ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than white bread - feta cheese has 16iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and feta cheese contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
White bread and feta cheese contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, feta cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
| White Bread | Feta Cheese | |
|---|---|---|
| Thiamin | 0.51 MG | 0.154 MG |
| Riboflavin | 0.255 MG | 0.844 MG |
| Niacin | 4.455 MG | 0.991 MG |
| Pantothenic acid | 0.455 MG | 0.967 MG |
| Vitamin B6 | 0.08 MG | 0.424 MG |
| Folate | 127 UG | 32 UG |
| Vitamin B12 | ~ | 1.69 UG |
Minerals
calcium
Both white bread and feta cheese are high in calcium. White bread has 39% more calcium than feta cheese - white bread has 684mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
White bread is an excellent source of iron and it has 652% more iron than feta cheese - white bread has 4.9mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
White bread has 105% more potassium than feta cheese - white bread has 127mg 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 white bread and feta cheese contain small amounts of beta-carotene.
| White Bread | Feta Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 3 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.265 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than feta cheese per 100 grams.
| White Bread | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.326 G |
| Total | 0.881 G | 0.326 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: White Bread (Bread, white wheat) and Feta Cheese (Cheese, feta) .
White Bread g
()
|
Daily Values (%) |
Feta Cheese 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 white bread or feta cheese contain more calories in 100 grams?Both white bread and feta cheese are high in calories. Feta cheese has 10% more calories than white bread - white bread has 238 calories in 100g and feta cheese has 265 calories.
Does white bread or feta cheese have more carbohydrates?
By weight, white bread is high in carbohydrates and feta cheese has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does white bread or feta cheese contain more calcium?
Both white bread and feta cheese are high in calcium. White bread has 40% more calcium than feta cheese - white bread has 684mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does white bread or feta cheese contain more iron?
White bread is an abundant source of iron and it has 650% more iron than feta cheese - white bread has 4.9mg of iron in 100 grams and feta cheese has 0.65mg of iron.