Oats vs. Feta Cheese
Nutrition comparison of Oats and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and feta cheese:
- Both oats and feta cheese are high in calcium, calories and protein.
- Feta cheese is a great source of Vitamin A.
- Oat has more thiamin, however, feta cheese contains more riboflavin, Vitamin B6 and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and feta cheese are high in calories. Oat has 47% more calories than feta cheese - oat has 389 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to feta cheese per calorie. Oats has a macronutrient ratio of 17:67:16 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Feta Cheese | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 67% | 6% |
| Fat | 16% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and feta cheese has 94% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - oat has 10.6g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both oats and feta cheese are high in protein. Oat has 19% more protein than feta cheese - oat has 16.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and oat has 91% less saturated fat than feta cheese - oat has 1.2g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Oat has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than oat - feta cheese has 125ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than oat - feta cheese has 16iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Feta cheese and oats contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Feta cheese and oats contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, feta cheese contains more riboflavin, Vitamin B6 and Vitamin B12. Both oats and feta cheese contain significant amounts of niacin, pantothenic acid and folate.
| Oats | Feta Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.154 MG |
| Riboflavin | 0.139 MG | 0.844 MG |
| Niacin | 0.961 MG | 0.991 MG |
| Pantothenic acid | 1.349 MG | 0.967 MG |
| Vitamin B6 | 0.119 MG | 0.424 MG |
| Folate | 56 UG | 32 UG |
| Vitamin B12 | ~ | 1.69 UG |
Minerals
calcium
Both oats and feta cheese are high in calcium. Feta cheese has 813% more calcium than oat - oat has 54mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Oat is an excellent source of iron and it has 626% more iron than feta cheese - oat has 4.7mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Oat is an excellent source of potassium and it has 592% more potassium than feta cheese - oat has 429mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.265 G |
| Total | 0.111 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than feta cheese per 100 grams.
| Oats | Feta Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.326 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Feta Cheese (Cheese, feta) .
Oats g
()
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Daily Values (%) |
Feta Cheese g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or feta cheese contain more calories in 100 grams?Both oats and feta cheese are high in calories. Oat has 50% more calories than feta cheese - oat has 389 calories in 100g and feta cheese has 265 calories.
Does oats or feta cheese have more carbohydrates?
By weight, oat is high in carbohydrates and feta cheese has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does oats or feta cheese contain more calcium?
Both oats and feta cheese are high in calcium. Feta cheese has 810% more calcium than oat - oat has 54mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does oats or feta cheese contain more iron?
Oat is an abundant source of iron and it has 630% more iron than feta cheese - oat has 4.7mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does oats or feta cheese contain more potassium?
Oat is a rich source of potassium and it has 590% more potassium than feta cheese - oat has 429mg of potassium in 100 grams and feta cheese has 62mg of potassium.