Flour vs. Feta Cheese
Nutrition comparison of Flour and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and feta cheese:
- Both flour and feta cheese are high in calories and protein.
- Feta cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and feta cheese are high in calories. Flour has 37% more calories than feta cheese - flour has 364 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to feta cheese per calorie. Flour has a macronutrient ratio of 12:86:2 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Feta Cheese | |
|---|---|---|
| Protein | 12% | 21% |
| Carbohydrates | 86% | 6% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and feta cheese has 95% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than feta cheese - flour has 2.7g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Flour and feta cheese contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both flour and feta cheese are high in protein. Feta cheese has 38% more protein than flour - flour has 10.3g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and flour has 99% less saturated fat than feta cheese - flour has 0.16g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Flour has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than flour - feta cheese has 125ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than flour - feta cheese has 16iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and feta cheese contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Flour and feta cheese contain similar amounts of Vitamin K - flour 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 riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both flour and feta cheese contain significant amounts of thiamin, niacin and folate.
| Flour | Feta Cheese | |
|---|---|---|
| Thiamin | 0.12 MG | 0.154 MG |
| Riboflavin | 0.04 MG | 0.844 MG |
| Niacin | 1.25 MG | 0.991 MG |
| Pantothenic acid | 0.438 MG | 0.967 MG |
| Vitamin B6 | 0.044 MG | 0.424 MG |
| Folate | 26 UG | 32 UG |
| Vitamin B12 | ~ | 1.69 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 31 times more calcium than flour - flour has 15mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Flour has 80% more iron than feta cheese - flour has 1.2mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Flour has 73% more potassium than feta cheese - flour has 107mg 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 flour per 100 grams.
| Flour | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.265 G |
| Total | 0.022 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, both flour and feta cheese contain significant amounts of linoleic acid.
| Flour | Feta Cheese | |
|---|---|---|
| linoleic acid | 0.391 G | 0.326 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Feta Cheese (Cheese, feta) .
Flour g
()
|
Daily Values (%) |
Feta Cheese 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 flour or feta cheese contain more calories in 100 grams?Both flour and feta cheese are high in calories. Flour has 40% more calories than feta cheese - flour has 364 calories in 100g and feta cheese has 265 calories.
Does flour or feta cheese have more carbohydrates?
By weight, flour is high in carbohydrates and feta cheese has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does flour or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 31 times more calcium than flour - flour has 15mg of calcium in 100 grams and feta cheese has 493mg of calcium.