Whole Wheat Bread vs. Feta Cheese
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and feta cheese:
- Both whole wheat bread and feta cheese are high in calcium, calories and protein.
- Feta cheese has more riboflavin, pantothenic acid and Vitamin B12, however, whole wheat bread contains more niacin and folate.
- Feta cheese is a great source of Vitamin A.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and feta cheese are high in calories. is very similar to whole wheat bread for calories - whole wheat bread has 265 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to feta cheese for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Feta Cheese | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 66% | 6% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and feta cheese has 91% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - whole wheat bread has 7.4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both whole wheat bread and feta cheese are high in protein. Whole wheat bread is very similar to whole wheat bread for protein - whole wheat bread has 13.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and whole wheat bread has 93% less saturated fat than feta cheese - whole wheat bread has 0.87g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and feta cheese contain similar amounts of Vitamin C - whole wheat bread has 0.1mg 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 more Vitamin A than whole wheat bread - feta cheese has 125ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than whole wheat bread - feta cheese has 16iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and feta cheese contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Whole wheat bread and feta cheese contain similar amounts of Vitamin K - whole wheat bread has 1.4ug 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, however, whole wheat bread contains more niacin and folate. Both whole wheat bread and feta cheese contain significant amounts of thiamin and Vitamin B6.
| Whole Wheat Bread | Feta Cheese | |
|---|---|---|
| Thiamin | 0.279 MG | 0.154 MG |
| Riboflavin | 0.131 MG | 0.844 MG |
| Niacin | 4.042 MG | 0.991 MG |
| Pantothenic acid | 0.336 MG | 0.967 MG |
| Vitamin B6 | 0.263 MG | 0.424 MG |
| Folate | 75 UG | 32 UG |
| Vitamin B12 | ~ | 1.69 UG |
Minerals
calcium
Both whole wheat bread and feta cheese are high in calcium. Feta cheese has 379% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 285% more iron than feta cheese - whole wheat bread has 2.5mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 271% more potassium than feta cheese - whole wheat bread has 230mg 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 whole wheat bread and feta cheese contain small amounts of beta-carotene.
| Whole Wheat Bread | Feta Cheese | |
|---|---|---|
| beta-carotene | 1 UG | 3 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and feta cheese contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.265 G |
| Total | 0.205 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than feta cheese per 100 grams.
| Whole Wheat Bread | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.326 G |
| Total | 1.669 G | 0.326 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 Whole Wheat Bread or Feta Cheese .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Feta Cheese (Cheese, feta) .
Whole Wheat Bread g
()
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Daily Values (%) |
Feta Cheese 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | selenium | 5% |
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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 whole wheat bread or feta cheese contain more calories in 100 grams?Both whole wheat bread and feta cheese are high in calories. is quite similar to whole wheat bread for calories - whole wheat bread has 265 calories in 100g and feta cheese has 265 calories.
Does whole wheat bread or feta cheese have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and feta cheese has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does whole wheat bread or feta cheese contain more calcium?
Both whole wheat bread and feta cheese are high in calcium. Feta cheese has 380% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and feta cheese has 493mg of calcium.