Feta Cheese vs. Skim Milk
Nutrition comparison of Feta Cheese and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and skim milk:
- Both skim milk and feta cheese are high in calcium.
- 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 protein.
- Skim milk has 43.5 times less cholesterol than feta cheese.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and skim milk has 87% less calories than feta cheese - skim milk has 34 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Skim Milk | |
|---|---|---|
| Protein | 21% | 40% |
| Carbohydrates | 6% | 58% |
| Fat | 73% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and feta cheese are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than skim milk - skim milk has 5.1g 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 322% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and skim milk has 100% less saturated fat than feta cheese - skim milk has 0.06g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Skim milk has 43.5 times less cholesterol than feta cheese - skim milk has 2mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 105% more Vitamin A than skim milk - skim milk has 61ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Skim milk has 194% more Vitamin D than feta cheese - skim milk has 47iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Skim milk and feta cheese contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and skim milk contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Skim Milk | |
|---|---|---|
| Thiamin | 0.154 MG | 0.045 MG |
| Riboflavin | 0.844 MG | 0.182 MG |
| Niacin | 0.991 MG | 0.094 MG |
| Pantothenic acid | 0.967 MG | 0.357 MG |
| Vitamin B6 | 0.424 MG | 0.037 MG |
| Folate | 32 UG | 5 UG |
| Vitamin B12 | 1.69 UG | 0.5 UG |
Minerals
calcium
Both skim milk and feta cheese are high in calcium. Feta cheese has 304% more calcium than skim milk - skim milk has 122mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 20 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Skim milk has 152% more potassium than feta cheese - skim milk has 156mg 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 skim milk per 100 grams.
| Feta Cheese | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.001 G |
| Total | 0.265 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than skim milk per 100 grams.
| Feta Cheese | Skim Milk | |
|---|---|---|
| linoleic acid | 0.326 G | 0.002 G |
| Total | 0.326 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Feta Cheese g
()
|
Daily Values (%) |
Skim Milk g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
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 skim milk or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and skim milk has 90% less calories than feta cheese - skim milk has 34 calories in 100g and feta cheese has 265 calories.
Is skim milk or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 320% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Does skim milk or feta cheese have more carbohydrates?
By weight, both skim milk and feta cheese are low in carbohydrates - skim milk has 5g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does skim milk or feta cheese contain more calcium?
Both skim milk and feta cheese are high in calcium. Feta cheese has 300% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and feta cheese has 493mg of calcium.