Feta Cheese vs. Avocado

Nutrition comparison of Feta Cheese and Avocado


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of feta cheese versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in feta cheese and avocado:

  • Both avocado and feta cheese are high in calories.
  • Avocado has signficantly more Vitamin C than feta cheese.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Feta cheese has more riboflavin and Vitamin B12, however, avocado contains more folate.
  • Feta cheese is a great source of Vitamin A.
  • Feta cheese is an excellent source of calcium and protein.
Detailed nutritional comparison of feta cheese and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Avocado src

Calories and Carbs

calories

Both avocado and feta cheese are high in calories. Feta cheese has 59% more calories than avocado - avocado has 167 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Avocado
Protein 21% 4%
Carbohydrates 6% 19%
Fat 73% 77%
Alcohol ~ ~

carbohydrates

Avocado and feta cheese contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - avocado has 6.8g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.

sugar

Avocado and feta cheese contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Feta cheese is an excellent source of protein and it has 625% more protein than avocado - avocado has 2g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and avocado has 84% less saturated fat than feta cheese - avocado has 2.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

Avocado has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than feta cheese - avocado has 8.8mg 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 16 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Feta cheese has more Vitamin D than avocado - feta cheese has 16iu of Vitamin D per 100 grams and avocado does not contain significant amounts.

Vitamin E

Avocado has 994% more Vitamin E than feta cheese - avocado has 2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Avocado and feta cheese contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more riboflavin and Vitamin B12, however, avocado contains more folate. Both feta cheese and avocado contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Feta Cheese Avocado
Thiamin 0.154 MG 0.075 MG
Riboflavin 0.844 MG 0.143 MG
Niacin 0.991 MG 1.912 MG
Pantothenic acid 0.967 MG 1.463 MG
Vitamin B6 0.424 MG 0.287 MG
Folate 32 UG 89 UG
Vitamin B12 1.69 UG ~

Minerals

calcium

Feta cheese is an excellent source of calcium and it has 36 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Avocado and feta cheese contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Avocado is an excellent source of potassium and it has 718% more potassium than feta cheese - avocado has 507mg 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,

Feta Cheese Avocado
beta-carotene 3 UG 63 UG
alpha-carotene ~ 24 UG
lutein + zeaxanthin ~ 271 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than avocado per 100 grams.

Feta Cheese Avocado
alpha linoleic acid 0.265 G 0.125 G
Total 0.265 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than feta cheese per 100 grams.

Feta Cheese Avocado
linoleic acid 0.326 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.326 G 1.689 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 Feta Cheese or Avocado .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Avocado (Avocados, raw, California) .

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FAQ

Does avocado or feta cheese contain more calories in 100 grams?
Both avocado and feta cheese are high in calories. Feta cheese has 60% more calories than avocado - avocado has 167 calories in 100g and feta cheese has 265 calories.

Does avocado or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 36 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and feta cheese has 493mg of calcium.

Does avocado or feta cheese contain more potassium?
Avocado is a rich source of potassium and it has 720% more potassium than feta cheese - avocado has 507mg of potassium in 100 grams and feta cheese has 62mg of potassium.