Feta Cheese vs. Pistachio

Nutrition comparison of Feta Cheese and Pistachio


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

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

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

  • Both pistachio and feta cheese are high in calcium, calories, protein and saturated fat.
  • Feta cheese has signficantly less carbohydrates than pistachio.
  • Feta cheese is a great source of Vitamin A.
  • Pistachio has more thiamin and Vitamin B6, however, feta cheese contains more riboflavin and Vitamin B12.
  • Pistachio is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of feta cheese and pistachio 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and feta cheese are high in calories. Pistachio has 116% more calories than feta cheese - pistachio has 572 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Pistachio
Protein 21% 14%
Carbohydrates 6% 19%
Fat 73% 68%
Alcohol ~ ~

carbohydrates

Feta cheese has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - pistachio has 10.3g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.

sugar

Feta cheese has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Both pistachio and feta cheese are high in protein. Pistachio has 48% more protein than feta cheese - pistachio has 21.1g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Both pistachio and feta cheese are high in saturated fat. Feta cheese has 136% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Pistachio has more Vitamin C than feta cheese - pistachio has 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 862% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

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

Vitamin E

Pistachio has 11 times more Vitamin E than feta cheese - pistachio has 2.2mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Pistachio and feta cheese contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin and Vitamin B6, however, feta cheese contains more riboflavin and Vitamin B12. Both feta cheese and pistachio contain significant amounts of niacin, pantothenic acid and folate.

Feta Cheese Pistachio
Thiamin 0.154 MG 0.695 MG
Riboflavin 0.844 MG 0.234 MG
Niacin 0.991 MG 1.373 MG
Pantothenic acid 0.967 MG 0.513 MG
Vitamin B6 0.424 MG 1.122 MG
Folate 32 UG 51 UG
Vitamin B12 1.69 UG ~

Minerals

calcium

Both pistachio and feta cheese are high in calcium. Feta cheese has 361% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Pistachio is an excellent source of iron and it has 520% more iron than feta cheese - pistachio has 4mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 15 times more potassium than feta cheese - pistachio has 1007mg 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 Pistachio
beta-carotene 3 UG 159 UG
lutein + zeaxanthin ~ 1160 UG

Omega-3 and Omega-6

omega 3s

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

Feta Cheese Pistachio
alpha linoleic acid 0.265 G 0.212 G
Total 0.265 G 0.212 G

omega 6s

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

Feta Cheese Pistachio
linoleic acid 0.326 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.326 G 13.13 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Feta Cheese or Pistachio .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or feta cheese contain more calories in 100 grams?
Both pistachio and feta cheese are high in calories. Pistachio has 120% more calories than feta cheese - pistachio has 572 calories in 100g and feta cheese has 265 calories.

Does pistachio or feta cheese contain more calcium?
Both pistachio and feta cheese are high in calcium. Feta cheese has 360% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and feta cheese has 493mg of calcium.

Does pistachio or feta cheese contain more iron?
Pistachio is an abundant source of iron and it has 520% more iron than feta cheese - pistachio has 4mg of iron in 100 grams and feta cheese has 0.65mg of iron.

Does pistachio or feta cheese contain more potassium?
Pistachio is a rich source of potassium and it has 15 times more potassium than feta cheese - pistachio has 1007mg of potassium in 100 grams and feta cheese has 62mg of potassium.

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