Feta Cheese vs. Filet O Fish
Nutrition comparison of Feta Cheese and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and filet o fish:
- Both filet o fish and feta cheese are high in calcium, calories and protein.
- Feta cheese has more riboflavin, pantothenic acid and Vitamin B6, however, filet o fish contains more niacin.
- Feta cheese has signficantly less carbohydrates than filet o fish.
- Feta cheese is a great source of Vitamin A.
- Filet o fish has 64% less cholesterol than feta cheese.
- Filet o fish is a great source of potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and feta cheese are high in calories. Filet o fish has a little more calories (6%) than feta cheese by weight - filet o fish has 282 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 filet o fish per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Filet O Fish | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 6% | 37% |
| Fat | 73% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than feta cheese - filet o fish has 1.4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both filet o fish and feta cheese are high in protein. Feta cheese has 26% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and filet o fish has 79% less saturated fat than feta cheese - filet o fish has 2.8g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both filet o fish and feta cheese are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Filet o fish has 64% less cholesterol than feta cheese - filet o fish has 32mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and feta cheese contain similar amounts of Vitamin C - filet o fish has 0.3mg 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 filet o fish - feta cheese has 125ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than filet o fish - feta cheese has 16iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and feta cheese contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Filet o fish and feta cheese contain similar amounts of Vitamin K - filet o fish has 4.9ug 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 and Vitamin B6, however, filet o fish contains more niacin. Both feta cheese and filet o fish contain significant amounts of thiamin, folate and Vitamin B12.
| Feta Cheese | Filet O Fish | |
|---|---|---|
| Thiamin | 0.154 MG | 0.211 MG |
| Riboflavin | 0.844 MG | 0.13 MG |
| Niacin | 0.991 MG | 2.22 MG |
| Pantothenic acid | 0.967 MG | ~ |
| Vitamin B6 | 0.424 MG | ~ |
| Folate | 32 UG | 21 UG |
| Vitamin B12 | 1.69 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and feta cheese are high in calcium. Feta cheese has 311% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Filet o fish has 140% more iron than feta cheese - filet o fish has 1.6mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Filet o fish is a great source of potassium and it has 255% more potassium than feta cheese - filet o fish has 220mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than feta cheese per 100 grams.
| Feta Cheese | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.265 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Filet O Fish | |
|---|---|---|
| linoleic acid | 0.326 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.326 G | 5.193 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 Filet O Fish (McDONALD'S, FILET-O-FISH) .
Feta Cheese g
()
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Daily Values (%) |
Filet O Fish 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 % | |
| 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 % |
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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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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
|
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% |
|
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% |
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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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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| 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 filet o fish or feta cheese contain more calories in 100 grams?Both filet o fish and feta cheese are high in calories. Filet o fish has a little more calories ( 10%) than feta cheese by weight - filet o fish has 282 calories in 100g and feta cheese has 265 calories.
Does filet o fish or feta cheese have more carbohydrates?
By weight, feta cheese has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does filet o fish or feta cheese contain more calcium?
Both filet o fish and feta cheese are high in calcium. Feta cheese has 310% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and feta cheese has 493mg of calcium.