Egg vs. Feta Cheese
Nutrition comparison of Egg and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and feta cheese:
- Both egg and feta cheese are high in Vitamin A, calcium, calories and protein.
- Egg is a great source of Vitamin D.
- Feta cheese has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and feta cheese are high in calories. Feta cheese has 85% more calories than egg - egg has 143 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, egg is heavier in protein, lighter in carbs and lighter in fat compared to feta cheese per calorie. Egg has a macronutrient ratio of 36:2:62 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Feta Cheese | |
|---|---|---|
| Protein | 36% | 21% |
| Carbohydrates | 2% | 6% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and feta cheese are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Egg and feta cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both egg and feta cheese are high in protein. Feta cheese has 13% more protein than egg - egg has 12.6g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and egg has 76% less saturated fat than feta cheese - egg has 3.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both egg and feta cheese are low in trans fat - egg has 0.04g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Egg is high in cholesterol and feta cheese has 76% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Both egg and feta cheese are high in Vitamin A. Egg has 28% more Vitamin A than feta cheese - egg has 160ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 413% more Vitamin D than feta cheese - egg has 82iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Egg and feta cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Egg and feta cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, niacin and Vitamin B6. Both egg and feta cheese contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Egg | Feta Cheese | |
|---|---|---|
| Thiamin | 0.04 MG | 0.154 MG |
| Riboflavin | 0.457 MG | 0.844 MG |
| Niacin | 0.075 MG | 0.991 MG |
| Pantothenic acid | 1.533 MG | 0.967 MG |
| Vitamin B6 | 0.17 MG | 0.424 MG |
| Folate | 47 UG | 32 UG |
| Vitamin B12 | 0.89 UG | 1.69 UG |
Minerals
calcium
Both egg and feta cheese are high in calcium. Feta cheese has 780% more calcium than egg - egg has 56mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Egg has 169% more iron than feta cheese - egg has 1.8mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Egg has 123% more potassium than feta cheese - egg has 138mg 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, feta cheese has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than feta cheese per 100 grams.
| Egg | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.265 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than feta cheese per 100 grams.
| Egg | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.326 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Feta Cheese (Cheese, feta) .
Egg g
()
|
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 % | |
| 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% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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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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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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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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UG % | |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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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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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or feta cheese contain more calories in 100 grams?Both egg and feta cheese are high in calories. Feta cheese has 90% more calories than egg - egg has 143 calories in 100g and feta cheese has 265 calories.
Is egg or feta cheese better for protein?
Both egg and feta cheese are high in protein. Feta cheese has 10% more protein than egg - egg has 12.6g of protein per 100 grams and feta cheese has 14.2g of protein.
Does egg or feta cheese contain more calcium?
Both egg and feta cheese are high in calcium. Feta cheese has 780% more calcium than egg - egg has 56mg of calcium in 100 grams and feta cheese has 493mg of calcium.