Feta Cheese vs. Onion

Nutrition comparison of Feta Cheese and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of feta cheese versus onion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in feta cheese and onion:

  • Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Feta cheese is a great source of Vitamin A.
  • Feta cheese is an excellent source of calcium and protein.
  • Onion has signficantly more dietary fiber than feta cheese.
Detailed nutritional comparison of feta cheese and onion 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: Feta Cheese (Cheese, feta) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Onion src

Calories and Carbs

calories

Feta cheese is high in calories and onion has 85% less calories than feta cheese - onion has 40 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Onion
Protein 21% 11%
Carbohydrates 6% 87%
Fat 73% 3%
Alcohol ~ ~

carbohydrates

Onion and feta cheese contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

Onion has signficantly more dietary fiber than feta cheese - onion has 1.7g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.

sugar

Feta cheese has less sugar than onion - onion has 4.2g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Feta cheese is an excellent source of protein and it has 11 times more protein than onion - onion has 1.1g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and onion has 100% less saturated fat than feta cheese - onion has 0.04g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

Onion has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and onion does not contain significant amounts.

Vitamins

Vitamin C

Onion has more Vitamin C than feta cheese - onion has 7.4mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Feta cheese is a great source of Vitamin A and it has more Vitamin A than onion - feta cheese has 125ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin D

Feta cheese has more Vitamin D than onion - feta cheese has 16iu of Vitamin D per 100 grams and onion does not contain significant amounts.

Vitamin E

Onion and feta cheese contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Onion and feta cheese contain similar amounts of Vitamin K - onion has 0.4ug 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 and Vitamin B12. Both feta cheese and onion contain significant amounts of folate.

Feta Cheese Onion
Thiamin 0.154 MG 0.046 MG
Riboflavin 0.844 MG 0.027 MG
Niacin 0.991 MG 0.116 MG
Pantothenic acid 0.967 MG 0.123 MG
Vitamin B6 0.424 MG 0.12 MG
Folate 32 UG 19 UG
Vitamin B12 1.69 UG ~

Minerals

calcium

Feta cheese is an excellent source of calcium and it has 20 times more calcium than onion - onion has 23mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Feta cheese has 210% more iron than onion - onion has 0.21mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Onion has 135% more potassium than feta cheese - onion has 146mg 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, both feta cheese and onion contain small amounts of beta-carotene.

Feta Cheese Onion
beta-carotene 3 UG 1 UG
lutein + zeaxanthin ~ 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than onion per 100 grams.

Feta Cheese Onion
alpha linoleic acid 0.265 G 0.004 G
Total 0.265 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, feta cheese has more linoleic acid than onion per 100 grams.

Feta Cheese Onion
linoleic acid 0.326 G 0.013 G
Total 0.326 G 0.013 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 Onion (Onions, raw) .

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FAQ

Does onion or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and onion has 90% less calories than feta cheese - onion has 40 calories in 100g and feta cheese has 265 calories.

Does onion or feta cheese have more carbohydrates?
By weight, onion and feta cheese contain similar amounts of carbs - onion has 9.3g of carbs for 100g and feta cheese has 3.9g of carbohydrates.

Does onion or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 20 times more calcium than onion - onion has 23mg of calcium in 100 grams and feta cheese has 493mg of calcium.

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