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.
Detailed nutritional comparison of egg and feta cheese 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: Egg (Egg, whole, raw, fresh) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Feta Cheese src

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

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,

Egg Feta Cheese
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 3 UG

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

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