Feta Cheese vs. Almond Butter
Nutrition comparison of Feta Cheese and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and almond butter:
- Both almond butter and feta cheese are high in calcium, calories, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Feta cheese has 3.8 times less carbohydrates than almond butter.
- Feta cheese has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12, however, almond butter contains more niacin.
- Feta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and feta cheese are high in calories. Almond butter has 132% more calories than feta cheese - almond butter has 614 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and similar to almond butter for fat. Feta cheese has a macronutrient ratio of 21:6:73 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Almond Butter | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 6% | 11% |
| Fat | 73% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has 3.8 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - almond butter has 10.3g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both almond butter and feta cheese are high in protein. Almond butter has 48% more protein than feta cheese - almond butter has 21g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both almond butter and feta cheese are high in saturated fat. Feta cheese has 103% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Almond butter has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than almond butter - feta cheese has 125ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than almond butter - feta cheese has 16iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 133 times more Vitamin E than feta cheese - almond butter has 24.2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and almond butter contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Feta cheese has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12, however, almond butter contains more niacin. Both feta cheese and almond butter contain significant amounts of riboflavin and folate.
| Feta Cheese | Almond Butter | |
|---|---|---|
| Thiamin | 0.154 MG | 0.041 MG |
| Riboflavin | 0.844 MG | 0.939 MG |
| Niacin | 0.991 MG | 3.155 MG |
| Pantothenic acid | 0.967 MG | 0.318 MG |
| Vitamin B6 | 0.424 MG | 0.103 MG |
| Folate | 32 UG | 53 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both almond butter and feta cheese are high in calcium. Feta cheese has 42% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Almond butter is an excellent source of iron and it has 437% more iron than feta cheese - almond butter has 3.5mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 11 times more potassium than feta cheese - almond butter has 748mg 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 almond butter contain small amounts of beta-carotene.
| Feta Cheese | Almond Butter | |
|---|---|---|
| beta-carotene | 3 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Feta Cheese | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.007 G |
| Total | 0.265 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Almond Butter | |
|---|---|---|
| linoleic acid | 0.326 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.326 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Feta Cheese g
()
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Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 almond butter or feta cheese contain more calories in 100 grams?Both almond butter and feta cheese are high in calories. Almond butter has 130% more calories than feta cheese - almond butter has 614 calories in 100g and feta cheese has 265 calories.
Does almond butter or feta cheese contain more calcium?
Both almond butter and feta cheese are high in calcium. Feta cheese has 40% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does almond butter or feta cheese contain more iron?
Almond butter is an abundant source of iron and it has 440% more iron than feta cheese - almond butter has 3.5mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does almond butter or feta cheese contain more potassium?
Almond butter is a rich source of potassium and it has 11 times more potassium than feta cheese - almond butter has 748mg of potassium in 100 grams and feta cheese has 62mg of potassium.