Feta Cheese vs. Fried Egg
Nutrition comparison of Feta Cheese and Cooked Fried Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and fried egg:
- Both feta cheese and fried egg are high in Vitamin A, calcium, calories and protein.
- Feta cheese has more thiamin, niacin and Vitamin B6.
- For omega-3 fatty acids, fried egg has more dha than feta cheese.
- Fried egg is a great source of Vitamin D.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and fried egg are high in calories. Feta cheese has 35% more calories than fried egg - feta cheese has 265 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, feta cheese is lighter in protein, heavier in carbs and similar to fried egg for fat. Feta cheese has a macronutrient ratio of 21:6:73 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Fried Egg | |
|---|---|---|
| Protein | 21% | 29% |
| Carbohydrates | 6% | 2% |
| Fat | 73% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and fried egg are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
sugar
Fried egg and feta cheese contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and fried egg are high in protein. Feta cheese has a little more protein (4%) than fried egg by weight - feta cheese has 14.2g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and fried egg has 67% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and feta cheese are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and feta cheese has 78% less cholesterol than fried egg - feta cheese has 89mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Both feta cheese and fried egg are high in Vitamin A. Fried egg has 75% more Vitamin A than feta cheese - feta cheese has 125ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has 450% more Vitamin D than feta cheese - feta cheese has 16iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Feta cheese and fried egg contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Feta cheese and fried egg contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, niacin and Vitamin B6. Both feta cheese and fried egg contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Feta Cheese | Fried Egg | |
|---|---|---|
| Thiamin | 0.154 MG | 0.044 MG |
| Riboflavin | 0.844 MG | 0.495 MG |
| Niacin | 0.991 MG | 0.082 MG |
| Pantothenic acid | 0.967 MG | 1.66 MG |
| Vitamin B6 | 0.424 MG | 0.184 MG |
| Folate | 32 UG | 51 UG |
| Vitamin B12 | 1.69 UG | 0.97 UG |
Minerals
calcium
Both feta cheese and fried egg are high in calcium. Feta cheese has 695% more calcium than fried egg - feta cheese has 493mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has 191% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Fried egg has 145% more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and fried egg has 152mg 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 | Fried Egg | |
|---|---|---|
| beta-carotene | 3 UG | 35 UG |
| lutein + zeaxanthin | ~ | 543 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more DHA than feta cheese per 100 grams. Both feta cheese and fried egg contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.137 G |
| DHA | ~ | 0.063 G |
| DPA | ~ | 0.007 G |
| Total | 0.265 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Fried Egg | |
|---|---|---|
| linoleic acid | 0.326 G | 2.781 G |
| other omega 6 | ~ | 0.019 G |
| Total | 0.326 G | 2.8 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 Fried Egg (Egg, whole, cooked, fried) .
Feta Cheese g
()
|
Daily Values (%) |
Cooked Fried Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or fried egg contain more calories in 100 grams?Both feta cheese and fried egg are high in calories. Feta cheese has 40% more calories than fried egg - feta cheese has 265 calories in 100g and fried egg has 196 calories.
Does feta cheese or fried egg contain more calcium?
Both feta cheese and fried egg are high in calcium. Feta cheese has 700% more calcium than fried egg - feta cheese has 493mg of calcium in 100 grams and fried egg has 62mg of calcium.