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.
Detailed nutritional comparison of flour 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: Flour (Wheat flour, white, all-purpose, unenriched) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Feta Cheese src

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 12:86:3 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 3% 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

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,

Flour Feta Cheese
lutein + zeaxanthin 18 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 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 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 Flour or Feta Cheese .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.