Feta Cheese vs. Spinach

Nutrition comparison of Feta Cheese and Spinach


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

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

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

  • Both spinach and feta cheese are high in Vitamin A and calcium.
  • Feta cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate.
  • Feta cheese is an excellent source of protein.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin C, Vitamin K and potassium.
Detailed nutritional comparison of feta cheese and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Spinach src

Calories and Carbs

calories

Feta cheese is high in calories and spinach has 91% less calories than feta cheese - spinach has 23 calories per 100 grams and feta cheese has 265 calories.

Feta Cheese Spinach
Protein 21% 40%
Carbohydrates 6% 49%
Fat 73% 10%
Alcohol ~ ~

carbohydrates

Both spinach and feta cheese are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than feta cheese - spinach has 2.2g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.

sugar

Spinach and feta cheese contain similar amounts of sugar - spinach has 0.42g 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 397% more protein than spinach - spinach has 2.9g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and spinach has 100% less saturated fat than feta cheese - spinach has 0.06g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - spinach has 28.1mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Both spinach and feta cheese are high in Vitamin A. Spinach has 275% more Vitamin A than feta cheese - spinach has 469ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

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

Vitamin E

Spinach has 10 times more Vitamin E than feta cheese - spinach has 2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 267 times more Vitamin K than feta cheese - spinach has 482.9ug 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, however, spinach contains more folate. Both feta cheese and spinach contain significant amounts of thiamin and niacin.

Feta Cheese Spinach
Thiamin 0.154 MG 0.078 MG
Riboflavin 0.844 MG 0.189 MG
Niacin 0.991 MG 0.724 MG
Pantothenic acid 0.967 MG 0.065 MG
Vitamin B6 0.424 MG 0.195 MG
Folate 32 UG 194 UG
Vitamin B12 1.69 UG ~

Minerals

calcium

Both spinach and feta cheese are high in calcium. Feta cheese has 398% more calcium than spinach - spinach has 99mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Spinach is a great source of iron and it has 317% more iron than feta cheese - spinach has 2.7mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Spinach is an excellent source of potassium and it has 800% more potassium than feta cheese - spinach has 558mg 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,

Feta Cheese Spinach
beta-carotene 3 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both feta cheese and spinach contain significant amounts of alpha linoleic acid (ALA).

Feta Cheese Spinach
alpha linoleic acid 0.265 G 0.138 G
Total 0.265 G 0.138 G

omega 6s

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

Feta Cheese Spinach
linoleic acid 0.326 G 0.026 G
Total 0.326 G 0.026 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 Spinach (Spinach, raw) .

Feta Cheese 150g

( cup, crumbled )
Daily Values (%)

Spinach 30g

( cup )
398KCAL 20%
>999% calories
6.9KCAL 0.3%
5.8G 2%
427% carbohydrates
1.1G 0.4%
dietary fiber >999%
0.66G 3%
sugar >999% 0.13G
32G 50%
>999% total fat
0.12G 0.2%
20G 111%
>999% saturated fat
0.02G 0.1%
6.9G >999% monounsaturated fat 0G
0.89G >999% polyunsaturated fat 0.05G
134MG >999% cholesterol
1709MG 114%
>999% sodium
24MG 2%
Vitamins and Minerals
188UG 27%
33% Vitamin A
141UG 20%
Vitamin C >999%
8.4MG 11%
24IU 5%
>999% Vitamin D
740MG 74%
>999% calcium
30MG 3%
0.98MG 5%
21% iron
0.81MG 5%
29MG 9%
21% magnesium
24MG 8%
93MG 4%
potassium 80%
167MG 7%
0.23MG 21%
>999% thiamin (Vit B1)
0.02MG 2%
1.3MG 115%
>999% riboflavin (Vit B2)
0.06MG 5%
1.5MG 11%
582% niacin (Vit B3)
0.22MG 2%
0.64MG 49%
965% Vitamin B6
0.06MG 5%
1.5MG 29%
>999% pantothenic acid (Vit B5)
0.02MG 0.4%
48UG 12%
folate (Vit B9) 21%
58UG 15%
2.5UG 106%
>999% Vitamin B12
0.27MG 2%
Vitamin E 126%
0.61MG 4%
2.7UG 3%
Vitamin K >999%
145UG 161%
21G 43%
>999% protein
0.86G 2%
23MG 5%
297% choline
5.8MG 1%
0.05MG 4%
25% copper
0.04MG 3%
0.04MG 2%
manganese 574%
0.27MG 15%
506MG 72%
>999% phosphorus
15MG 2%
23UG 41%
>999% selenium
0.3UG 1%
4.3MG 54%
>999% zinc
0.16MG 2%
83G 207% Water 27G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does spinach or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and spinach has 90% less calories than feta cheese - spinach has 23 calories in 100g and feta cheese has 265 calories.

Is spinach or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 400% more protein than spinach - spinach has 2.9g of protein per 100 grams and feta cheese has 14.2g of protein.

Does spinach or feta cheese have more carbohydrates?
By weight, both spinach and feta cheese are low in carbohydrates - spinach has 3.6g of carbs for 100g and feta cheese has 3.9g of carbohydrates.

Does spinach or feta cheese contain more calcium?
Both spinach and feta cheese are high in calcium. Feta cheese has 400% more calcium than spinach - spinach has 99mg of calcium in 100 grams and feta cheese has 493mg of calcium.

Does spinach or feta cheese contain more potassium?
Spinach is a rich source of potassium and it has 800% more potassium than feta cheese - spinach has 558mg of potassium in 100 grams and feta cheese has 62mg of potassium.

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