Feta Cheese vs. Olive Oil
Nutrition comparison of Feta Cheese and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and olive oil:
- Both olive oil and feta cheese are high in calories and saturated fat.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and feta cheese are high in calories. Olive oil has 234% more calories than feta cheese - olive oil has 884 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to olive oil per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Olive Oil | |
|---|---|---|
| Protein | 21% | ~ |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and olive oil are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has more protein than olive oil - feta cheese has 14.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both olive oil and feta cheese are high in saturated fat. Olive oil has a little more saturated fat (4%) than feta cheese by weight - olive oil has 13.8g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Olive oil has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than olive oil - feta cheese has 125ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than olive oil - feta cheese has 16iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 78 times more Vitamin E than feta cheese - olive oil has 14.4mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Olive oil has 32 times more Vitamin K than feta cheese - olive oil has 60.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Olive Oil | |
|---|---|---|
| Thiamin | 0.154 MG | ~ |
| Riboflavin | 0.844 MG | ~ |
| Niacin | 0.991 MG | ~ |
| Pantothenic acid | 0.967 MG | ~ |
| Vitamin B6 | 0.424 MG | ~ |
| Folate | 32 UG | ~ |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 492 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Olive oil and feta cheese contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Feta cheese has 61 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than feta cheese per 100 grams.
| Feta Cheese | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.761 G |
| Total | 0.265 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Olive Oil | |
|---|---|---|
| linoleic acid | 0.326 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.326 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Feta Cheese g
()
|
Daily Values (%) |
Olive Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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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MG % | |
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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% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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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| 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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| G % |
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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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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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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 % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olive oil or feta cheese contain more calories in 100 grams?Both olive oil and feta cheese are high in calories. Olive oil has 230% more calories than feta cheese - olive oil has 884 calories in 100g and feta cheese has 265 calories.
Does olive oil or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 492 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and feta cheese has 493mg of calcium.