Feta Cheese vs. Broccoli
Nutrition comparison of Feta Cheese and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and broccoli:
- Both broccoli and feta cheese are high in calcium.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Feta cheese has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and broccoli has 87% less calories than feta cheese - broccoli has 34 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Broccoli | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 6% | 65% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and feta cheese contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than feta cheese - broccoli has 2.6g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than broccoli - broccoli has 1.7g 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 404% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and broccoli has 99% less saturated fat than feta cheese - broccoli has 0.11g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Broccoli has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - broccoli has 89.2mg 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 303% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than broccoli - feta cheese has 16iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and feta cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 55 times more Vitamin K than feta cheese - broccoli has 101.6ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, Vitamin B6 and Vitamin B12. Both feta cheese and broccoli contain significant amounts of niacin, pantothenic acid and folate.
| Feta Cheese | Broccoli | |
|---|---|---|
| Thiamin | 0.154 MG | 0.071 MG |
| Riboflavin | 0.844 MG | 0.117 MG |
| Niacin | 0.991 MG | 0.639 MG |
| Pantothenic acid | 0.967 MG | 0.573 MG |
| Vitamin B6 | 0.424 MG | 0.175 MG |
| Folate | 32 UG | 63 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both broccoli and feta cheese are high in calcium. Feta cheese has 949% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Broccoli and feta cheese contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 410% more potassium than feta cheese - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 3 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Feta Cheese | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.0215 G |
| Total | 0.265 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than broccoli per 100 grams.
| Feta Cheese | Broccoli | |
|---|---|---|
| linoleic acid | 0.326 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.326 G | 0.055 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 Broccoli (Broccoli, raw) .
Feta Cheese g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 broccoli or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and broccoli has 90% less calories than feta cheese - broccoli has 34 calories in 100g and feta cheese has 265 calories.
Does broccoli or feta cheese have more carbohydrates?
By weight, broccoli and feta cheese contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does broccoli or feta cheese contain more calcium?
Both broccoli and feta cheese are high in calcium. Feta cheese has 950% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does broccoli or feta cheese contain more potassium?
Broccoli is a rich source of potassium and it has 410% more potassium than feta cheese - broccoli has 316mg of potassium in 100 grams and feta cheese has 62mg of potassium.