How many calories are in one cup of feta cheese?

Feta cheese has 398 calories per cup or 265 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of feta cheese?

An excellent source of protein, a single cup of Feta Cheese contains 43% of recommended daily values or 21.3 grams of protein. However, the protein in feta cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in feta cheese?

Feta cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, riboflavin, Vitamin B6 and Vitamin B12. It also contains significant amounts of thiamin and pantothenic acid.

Does feta cheese contain omega 3 fatty acids?

Feta cheese is a source of healthy omega-3 fatty acids, containing a total of 0.4 grams for every cup. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Feta Cheese

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Summary
Similar dairy
Similar meats
Similar seafood
Other Similar Foods

Feta Cheese source

Similar to Feta Cheese

A common and very nutrient dense dairy product, feta cheese is an excellent source of protein, calcium, riboflavin and Vitamin B12. It is also a good source of Vitamin A and Vitamin B6. One cup of feta cheese contains about 398 calories.

Several foods are similar nutritionally to feta cheese, including ricotta cheese, boiled egg and kit kat.

We compared the key nutrients in feta cheese (Vitamin A, Vitamin B6, protein, calcium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Ricotta Cheese, Boiled Egg, Egg, Fried Egg, Greek Yogurt, Egg Yolk, Cheddar Cheese, Mozzarella Cheese, Parmesan Cheese, Goat Cheese

meats: Beef, Lamb, Sausage, Spam

seafood: Shrimp

other: Quarter Pounder, Big Mac, Protein Powder, Filet O Fish

The details of the top 20 foods most nutritionally similar to feta cheese are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to feta cheese. Ricotta cheese, boiled egg, egg, fried egg and greek yogurt are all high in Vitamin A, Vitamin B6, protein, calcium, riboflavin and or Vitamin B12.

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is high in many of the same nutrients as feta cheese, including saturated fat, Vitamin A, calcium and Vitamin B12. Also, ricotta cheese contains more trans fat and potassium than feta cheese.

For 100 grams of feta cheese and ricotta cheese:

Feta Cheese (5/8 cup)		Ricotta Cheese (3.5 ounces)
125	Vitamin A (UG)	120
0.42	Vitamin B6 (MG)	0.1
14	protein (G)	7.5
493	calcium (MG)	206
0.84	riboflavin (MG)	0.3
1.7	Vitamin B12 (UG)	0.85

A higher water content, ricotta cheese is less nutritionally dense than feta cheese. Feta cheese does contain more protein, iron, thiamin, riboflavin and niacin than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	150
0	sugar (G)	0.27
13	saturated fat (G)	6.4
0	trans fat (G)	0.33
125	Vitamin A (UG)	120
16	Vitamin D (IU)	10
0.18	Vitamin E (MG)	0.11
0.65	iron (MG)	0.13
62	potassium (MG)	219
0.15	thiamin (MG)	0.01
0.99	niacin (MG)	0.14
0.97	pantothenic acid (MG)	0.46
0.42	Vitamin B6 (MG)	0.1
32	folate (UG)	4
1.7	Vitamin B12 (UG)	0.85

0.979 | 0.979 | 2.22 Complete Comparison:
Ricotta Cheese vs. Feta Cheese

Boiled Egg

Similarity: > 95%

Boiled egg is high in many of the same nutrients as feta cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, boiled egg contains more Vitamin D, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and boiled egg:

Feta Cheese (5/8 cup)		Boiled Egg (3/4 cup)
125	Vitamin A (UG)	149
0.42	Vitamin B6 (MG)	0.12
14	protein (G)	13
493	calcium (MG)	50
0.84	riboflavin (MG)	0.51
1.7	Vitamin B12 (UG)	1.1

However, feta cheese does contain more thiamin, niacin and Vitamin B6 than boiled egg by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	155
0	sugar (G)	1.1
13	saturated fat (G)	3.3
125	Vitamin A (UG)	149
16	Vitamin D (IU)	87
0.18	Vitamin E (MG)	1
0.65	iron (MG)	1.2
62	potassium (MG)	126
0.15	thiamin (MG)	0.07
0.99	niacin (MG)	0.06
0.97	pantothenic acid (MG)	1.4
0.42	Vitamin B6 (MG)	0.12
32	folate (UG)	44
1.7	Vitamin B12 (UG)	1.1

0.95 | 0.95 | 3.59 Complete Comparison:
Boiled Egg vs. Feta Cheese

Egg

Similarity: > 90%

Egg is high in many of the same nutrients as feta cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, egg contains more Vitamin D, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and egg:

Feta Cheese (5/8 cup)		Egg (2 large)
125	Vitamin A (UG)	160
0.42	Vitamin B6 (MG)	0.17
14	protein (G)	13
493	calcium (MG)	56
0.84	riboflavin (MG)	0.46
1.7	Vitamin B12 (UG)	0.89

However, feta cheese does contain more thiamin, niacin and Vitamin B6 than egg by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	143
0	sugar (G)	0.37
13	saturated fat (G)	3.1
0	trans fat (G)	0.04
125	Vitamin A (UG)	160
16	Vitamin D (IU)	82
0.18	Vitamin E (MG)	1.1
0.65	iron (MG)	1.8
62	potassium (MG)	138
0.15	thiamin (MG)	0.04
0.99	niacin (MG)	0.08
0.97	pantothenic acid (MG)	1.5
0.42	Vitamin B6 (MG)	0.17
32	folate (UG)	47
1.7	Vitamin B12 (UG)	0.89

0.939 | 0.939 | 3.59 Complete Comparison:
Egg vs. Feta Cheese

Fried Egg

Similarity: > 90%

Fried egg is high in many of the same nutrients as feta cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, fried egg contains more Vitamin D, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and fried egg:

Feta Cheese (5/8 cup)		Fried Egg (2.25 large)
125	Vitamin A (UG)	219
0.42	Vitamin B6 (MG)	0.18
14	protein (G)	14
493	calcium (MG)	62
0.84	riboflavin (MG)	0.5
1.7	Vitamin B12 (UG)	0.97

However, feta cheese does contain more thiamin, niacin and Vitamin B6 than fried egg by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	196
0	sugar (G)	0.4
13	saturated fat (G)	4.3
0	trans fat (G)	0.04
125	Vitamin A (UG)	219
16	Vitamin D (IU)	88
0.18	Vitamin E (MG)	1.3
0.65	iron (MG)	1.9
62	potassium (MG)	152
0.15	thiamin (MG)	0.04
0.99	niacin (MG)	0.08
0.97	pantothenic acid (MG)	1.7
0.42	Vitamin B6 (MG)	0.18
32	folate (UG)	51
1.7	Vitamin B12 (UG)	0.97

0.937 | 0.937 | 4.12 Complete Comparison:
Fried Egg vs. Feta Cheese

Greek Yogurt

Similarity: > 90%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and potassium than feta cheese.

For 100 grams of feta cheese and greek yogurt:

Feta Cheese (5/8 cup)		Greek Yogurt (1/2 container)
125	Vitamin A (UG)	90
0.42	Vitamin B6 (MG)	0.06
14	protein (G)	10
493	calcium (MG)	115
0.84	riboflavin (MG)	0.23
1.7	Vitamin B12 (UG)	0.52

A higher water content, greek yogurt is less nutritionally dense than feta cheese. Feta cheese does contain more Vitamin A, Vitamin D and iron than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	73
0	sugar (G)	3.6
13	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
125	Vitamin A (UG)	90
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.04
0.65	iron (MG)	0.04
62	potassium (MG)	141
0.15	thiamin (MG)	0.04
0.99	niacin (MG)	0.2
0.97	pantothenic acid (MG)	0.47
0.42	Vitamin B6 (MG)	0.06
32	folate (UG)	12
1.7	Vitamin B12 (UG)	0.52

0.925 | 0.925 | 1.79 Complete Comparison:
Greek Yogurt vs. Feta Cheese

Egg Yolk

Similarity: > 90%

Egg yolk is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, egg yolk contains more Vitamin D, Vitamin E, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and egg yolk:

Feta Cheese (5/8 cup)		Egg Yolk (6 large)
125	Vitamin A (UG)	381
0.42	Vitamin B6 (MG)	0.35
14	protein (G)	16
493	calcium (MG)	129
0.84	riboflavin (MG)	0.53
1.7	Vitamin B12 (UG)	2

However, feta cheese does contain more niacin than egg yolk by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	322
0	sugar (G)	0.56
13	saturated fat (G)	9.6
125	Vitamin A (UG)	381
16	Vitamin D (IU)	218
0.18	Vitamin E (MG)	2.6
0.65	iron (MG)	2.7
62	potassium (MG)	109
0.15	thiamin (MG)	0.18
0.99	niacin (MG)	0.02
0.97	pantothenic acid (MG)	3
0.42	Vitamin B6 (MG)	0.35
32	folate (UG)	146
1.7	Vitamin B12 (UG)	2

0.921 | 0.921 | 6.97 Complete Comparison:
Egg Yolk vs. Feta Cheese

Cheddar Cheese

Similarity: > 90%

Cheddar cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of feta cheese and cheddar cheese:

Feta Cheese (5/8 cup)		Cheddar Cheese (3/4 cup)
125	Vitamin A (UG)	337
0.42	Vitamin B6 (MG)	0.07
14	protein (G)	23
493	calcium (MG)	710
0.84	riboflavin (MG)	0.43
1.7	Vitamin B12 (UG)	1.1

However, feta cheese does contain more iron, thiamin, niacin, pantothenic acid and Vitamin B6 than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	403
0	sugar (G)	0.48
13	saturated fat (G)	19
125	Vitamin A (UG)	337
16	Vitamin D (IU)	24
0.18	Vitamin E (MG)	0.71
0.65	iron (MG)	0.14
62	potassium (MG)	76
0.15	thiamin (MG)	0.03
0.99	niacin (MG)	0.06
0.97	pantothenic acid (MG)	0.41
0.42	Vitamin B6 (MG)	0.07
32	folate (UG)	27
1.7	Vitamin B12 (UG)	1.1

0.916 | 0.916 | 5.35 Complete Comparison:
Cheddar Cheese vs. Feta Cheese

Mozzarella Cheese

Similarity: 89%

Mozzarella cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of feta cheese and mozzarella cheese:

Feta Cheese (5/8 cup)		Mozzarella Cheese (3.5 ounces)
125	Vitamin A (UG)	197
0.42	Vitamin B6 (MG)	0.06
14	protein (G)	22
493	calcium (MG)	575
0.84	riboflavin (MG)	0.27
1.7	Vitamin B12 (UG)	0.73

However, feta cheese does contain more iron, thiamin, riboflavin, niacin and pantothenic acid than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	318
0	sugar (G)	1
13	saturated fat (G)	16
125	Vitamin A (UG)	197
16	Vitamin D (IU)	18
0.18	Vitamin E (MG)	0.21
0.65	iron (MG)	0.2
62	potassium (MG)	75
0.15	thiamin (MG)	0.02
0.99	niacin (MG)	0.09
0.97	pantothenic acid (MG)	0.07
0.42	Vitamin B6 (MG)	0.06
32	folate (UG)	8
1.7	Vitamin B12 (UG)	0.73

0.888 | 0.888 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Feta Cheese

Parmesan Cheese

Similarity: 88%

Parmesan cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of feta cheese and parmesan cheese:

Feta Cheese (5/8 cup)		Parmesan Cheese (3.5 ounces)
125	Vitamin A (UG)	207
0.42	Vitamin B6 (MG)	0.09
14	protein (G)	36
493	calcium (MG)	1184
0.84	riboflavin (MG)	0.33
1.7	Vitamin B12 (UG)	1.2

However, feta cheese does contain more thiamin, riboflavin, pantothenic acid and Vitamin B6 than parmesan cheese by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	392
0	sugar (G)	0.11
13	saturated fat (G)	15
125	Vitamin A (UG)	207
16	Vitamin D (IU)	19
0.18	Vitamin E (MG)	0.22
0.65	iron (MG)	0.82
62	potassium (MG)	92
0.15	thiamin (MG)	0.04
0.99	niacin (MG)	0.27
0.97	pantothenic acid (MG)	0.45
0.42	Vitamin B6 (MG)	0.09
32	folate (UG)	7
1.7	Vitamin B12 (UG)	1.2

0.881 | 0.881 | 5.7 Complete Comparison:
Parmesan Cheese vs. Feta Cheese

Goat Cheese

Similarity: 88%

Goat cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium. Also, goat cheese contains more iron and potassium than feta cheese.

For 100 grams of feta cheese and goat cheese:

Feta Cheese (5/8 cup)		Goat Cheese (3.5 ounces)
125	Vitamin A (UG)	407
0.42	Vitamin B6 (MG)	0.06
14	protein (G)	22
493	calcium (MG)	298
0.84	riboflavin (MG)	0.68
1.7	Vitamin B12 (UG)	0.22

However, feta cheese does contain more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	364
0	sugar (G)	0.12
13	saturated fat (G)	21
125	Vitamin A (UG)	407
16	Vitamin D (IU)	22
0.18	Vitamin E (MG)	0.26
0.65	iron (MG)	1.6
62	potassium (MG)	158
0.15	thiamin (MG)	0.07
0.99	niacin (MG)	1.1
0.97	pantothenic acid (MG)	0.19
0.42	Vitamin B6 (MG)	0.06
32	folate (UG)	2
1.7	Vitamin B12 (UG)	0.22

0.881 | 0.881 | 3.98 Complete Comparison:
Goat Cheese vs. Feta Cheese

meats

Several meats offer similar nutrients to feta cheese including beef, lamb, sausage and spam.

Beef

Similarity: 88%

Beef is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin B6 and Vitamin B12. Moreover, beef contains more trans fat, iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and beef:

Feta Cheese (5/8 cup)		Beef (3.5 ounces)
125	Vitamin A (UG)	3
0.42	Vitamin B6 (MG)	0.34
14	protein (G)	25
493	calcium (MG)	35
0.84	riboflavin (MG)	0.18
1.7	Vitamin B12 (UG)	2.9

However, feta cheese does contain more Vitamin A, calcium, thiamin and riboflavin than beef by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	277
13	saturated fat (G)	7.3
0	trans fat (G)	1.2
125	Vitamin A (UG)	3
16	Vitamin D (IU)	2
0.18	Vitamin E (MG)	0.12
0.65	iron (MG)	2.3
62	potassium (MG)	275
0.15	thiamin (MG)	0.05
0.99	niacin (MG)	4.5
0.97	pantothenic acid (MG)	0.66
0.42	Vitamin B6 (MG)	0.34
32	folate (UG)	11
1.7	Vitamin B12 (UG)	2.9

0.882 | 0.882 | 4.7 Complete Comparison:
Beef vs. Feta Cheese

Lamb

Similarity: 88%

Lamb is also high in protein, saturated fat and Vitamin B12. Also, lamb contains more iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and lamb:

Feta Cheese (5/8 cup)		Lamb (3.5 ounces)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.14
14	protein (G)	25
493	calcium (MG)	22
0.84	riboflavin (MG)	0.25
1.7	Vitamin B12 (UG)	2.6

However, feta cheese does contain more Vitamin A, calcium, riboflavin and Vitamin B6 than lamb by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	283
13	saturated fat (G)	8.1
125	Vitamin A (UG)	0
16	Vitamin D (IU)	2
0.18	Vitamin E (MG)	0.14
0.65	iron (MG)	1.8
62	potassium (MG)	339
0.15	thiamin (MG)	0.1
0.99	niacin (MG)	6.7
0.97	pantothenic acid (MG)	0.66
0.42	Vitamin B6 (MG)	0.14
32	folate (UG)	19
1.7	Vitamin B12 (UG)	2.6

0.88 | 0.88 | 4.83 Complete Comparison:
Lamb vs. Feta Cheese

Sausage

Similarity: 87%

Sausage is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin B6 and Vitamin B12. Moreover, sausage contains more Vitamin D, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and sausage:

Feta Cheese (5/8 cup)		Sausage (1.25 link)
125	Vitamin A (UG)	10
0.42	Vitamin B6 (MG)	0.37
14	protein (G)	18
493	calcium (MG)	13
0.84	riboflavin (MG)	0.26
1.7	Vitamin B12 (UG)	0.9

However, feta cheese does contain more Vitamin A, calcium and riboflavin than sausage by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	324
0	sugar (G)	1.4
13	saturated fat (G)	9
0	trans fat (G)	0.1
125	Vitamin A (UG)	10
16	Vitamin D (IU)	41
0.18	Vitamin E (MG)	0.25
0.65	iron (MG)	1.3
62	potassium (MG)	339
0.15	thiamin (MG)	0.35
0.99	niacin (MG)	6.3
0.97	pantothenic acid (MG)	0.84
0.42	Vitamin B6 (MG)	0.37
32	folate (UG)	4
1.7	Vitamin B12 (UG)	0.9

0.869 | 0.869 | 4.09 Complete Comparison:
Sausage vs. Feta Cheese

Spam

Similarity: 87%

Spam is also high in protein and saturated fat. Moreover, spam contains more Vitamin C, potassium, thiamin and niacin than feta cheese.

For 100 grams of feta cheese and spam:

Feta Cheese (5/8 cup)		Spam (3.5 ounces)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.28
14	protein (G)	13
493	calcium (MG)	0
0.84	riboflavin (MG)	0.18
1.7	Vitamin B12 (UG)	0.61

However, feta cheese does contain more Vitamin A, calcium, riboflavin, pantothenic acid and Vitamin B6 than spam by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	293
13	saturated fat (G)	8.9
0	Vitamin C (MG)	43
125	Vitamin A (UG)	0
16	Vitamin D (IU)	23
0.18	Vitamin E (MG)	0.24
0.65	iron (MG)	0.64
62	potassium (MG)	564
0.15	thiamin (MG)	0.26
0.99	niacin (MG)	3.2
0.97	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0.28
32	folate (UG)	4
1.7	Vitamin B12 (UG)	0.61

0.868 | 0.868 | 3.75 Complete Comparison:
Spam vs. Feta Cheese

seafood

Shrimp

Similarity: 87%

Shrimp is also high in protein, calcium and Vitamin B12. Also, shrimp contains more potassium than feta cheese.

For 100 grams of feta cheese and shrimp:

Feta Cheese (5/8 cup)		Shrimp (17 medium)
125	Vitamin A (UG)	54
0.42	Vitamin B6 (MG)	0.16
14	protein (G)	14
493	calcium (MG)	54
0.84	riboflavin (MG)	0.02
1.7	Vitamin B12 (UG)	1.1

However, feta cheese does contain more Vitamin A, iron and thiamin than shrimp by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	71
13	saturated fat (G)	0.26
0	trans fat (G)	0.02
125	Vitamin A (UG)	54
16	Vitamin D (IU)	2
0.18	Vitamin E (MG)	1.3
0.65	iron (MG)	0.21
62	potassium (MG)	113
0.15	thiamin (MG)	0.02
0.99	niacin (MG)	1.8
0.97	pantothenic acid (MG)	0.31
0.42	Vitamin B6 (MG)	0.16
32	folate (UG)	19
1.7	Vitamin B12 (UG)	1.1

0.868 | 0.868 | 2.56 Complete Comparison:
Shrimp vs. Feta Cheese

other

Several other foods offer similar nutrients to feta cheese including quarter pounder, big mac, protein powder and filet o fish.

Quarter Pounder

Similarity: > 90%

Quarter pounder is also high in protein, calcium and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than feta cheese.

For 100 grams of feta cheese and quarter pounder:

Feta Cheese (5/8 cup)		Quarter Pounder (5/8 burger)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0
14	protein (G)	14
493	calcium (MG)	84
0.84	riboflavin (MG)	0.34
1.7	Vitamin B12 (UG)	1.3

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
13	saturated fat (G)	4
0	Vitamin C (MG)	0.9
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0
0.65	iron (MG)	2.4
62	potassium (MG)	227
0.15	thiamin (MG)	0.18
0.99	niacin (MG)	4.5
0.97	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0
32	folate (UG)	56
1.7	Vitamin B12 (UG)	1.3

0.905 | 0.905 | 3.23 Complete Comparison:
Quarter Pounder vs. Feta Cheese

Big Mac

Similarity: > 90%

Big mac is also high in protein, calcium and Vitamin B12. Moreover, big mac contains more dietary fiber, iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and big mac:

Feta Cheese (5/8 cup)		Big Mac (1/2 burger)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0
14	protein (G)	12
493	calcium (MG)	116
0.84	riboflavin (MG)	0.21
1.7	Vitamin B12 (UG)	0.88

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than big mac by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	257
0	dietary fiber (G)	1.6
0	sugar (G)	4
13	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0
0.65	iron (MG)	2
62	potassium (MG)	181
0.15	thiamin (MG)	0.18
0.99	niacin (MG)	3.4
0.97	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0
32	folate (UG)	46
1.7	Vitamin B12 (UG)	0.88

0.895 | 0.895 | 2.72 Complete Comparison:
Big Mac vs. Feta Cheese

Protein Powder

Similarity: 89%

Protein powder is high in many of the same nutrients as feta cheese, including protein, calcium, riboflavin and Vitamin B6. Moreover, protein powder contains more dietary fiber, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and protein powder:

Feta Cheese (5/8 cup)		Protein Powder (3 scoops)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.61
14	protein (G)	78
493	calcium (MG)	469
0.84	riboflavin (MG)	2
1.7	Vitamin B12 (UG)	2.5

However, feta cheese does contain more Vitamin A, Vitamin D and pantothenic acid than protein powder by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	352
0	dietary fiber (G)	3.1
13	saturated fat (G)	0.78
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0
0.65	iron (MG)	1.1
62	potassium (MG)	500
0.15	thiamin (MG)	0.61
0.99	niacin (MG)	1.1
0.97	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0.61
32	folate (UG)	33
1.7	Vitamin B12 (UG)	2.5

0.893 | 0.893 | 3.36 Complete Comparison:
Protein Powder vs. Feta Cheese

Filet O Fish

Similarity: 89%

Filet o fish is also high in protein, calcium and Vitamin B12. Moreover, filet o fish contains more dietary fiber, trans fat, iron and potassium than feta cheese.

For 100 grams of feta cheese and filet o fish:

Feta Cheese (5/8 cup)		Filet O Fish (3/4 sandwich)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0
14	protein (G)	11
493	calcium (MG)	120
0.84	riboflavin (MG)	0.13
1.7	Vitamin B12 (UG)	1.1

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than filet o fish by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	282
0	dietary fiber (G)	1.4
0	sugar (G)	3.7
13	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	1.2
0.65	iron (MG)	1.6
62	potassium (MG)	220
0.15	thiamin (MG)	0.21
0.99	niacin (MG)	2.2
0.97	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0
32	folate (UG)	21
1.7	Vitamin B12 (UG)	1.1

0.893 | 0.893 | 3.13 Complete Comparison:
Filet O Fish vs. Feta Cheese

Other Nutritional Substitutes

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