Feta Cheese vs. Spam
Nutrition comparison of Feta Cheese and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and spam:
- Both spam and feta cheese are high in calories, protein and saturated fat.
- Feta cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, spam contains more niacin.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
- Spam is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spam and feta cheese are high in calories. Spam has 11% more calories than feta cheese - spam has 293 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in fat and similar to spam for carbs. Feta cheese has a macronutrient ratio of 21:6:73 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Spam | |
|---|---|---|
| Protein | 21% | 17% |
| Carbohydrates | 6% | 5% |
| Fat | 73% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Both spam and feta cheese are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
Protein
protein
Both spam and feta cheese are high in protein. Feta cheese has 14% more protein than spam - spam has 12.5g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both spam and feta cheese are high in saturated fat. Feta cheese has 50% more saturated fat than spam - spam has 8.9g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Spam and feta cheese contain similar amounts of cholesterol - spam has 76mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has more Vitamin C than feta cheese - spam has 43mg 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 spam - feta cheese has 125ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam and feta cheese contain similar amounts of Vitamin D - spam has 23iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Spam and feta cheese contain similar amounts of Vitamin E - spam has 0.24mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and spam contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Feta cheese has more riboflavin, pantothenic acid, folate and Vitamin B12, however, spam contains more niacin. Both feta cheese and spam contain significant amounts of thiamin and Vitamin B6.
| Feta Cheese | Spam | |
|---|---|---|
| Thiamin | 0.154 MG | 0.264 MG |
| Riboflavin | 0.844 MG | 0.179 MG |
| Niacin | 0.991 MG | 3.175 MG |
| Pantothenic acid | 0.967 MG | ~ |
| Vitamin B6 | 0.424 MG | 0.283 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | 1.69 UG | 0.61 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has more calcium than spam - feta cheese has 493mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Spam and feta cheese contain similar amounts of iron - spam has 0.64mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Spam is an excellent source of potassium and it has 810% more potassium than feta cheese - spam has 564mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both feta cheese and spam contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Spam | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.23 G |
| Total | 0.265 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Spam | |
|---|---|---|
| linoleic acid | 0.326 G | 2.436 G |
| Total | 0.326 G | 2.436 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 Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .
Feta Cheese 150g
(
cup, crumbled
)
|
Daily Values (%) |
Spam 168g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 398KCAL 20% |
|
5% | calories | 24% |
|
492KCAL 25% | |
| 5.8G 2% |
|
2% | carbohydrates | 5% |
|
5.7G 2% | |
| 32G 50% |
|
5% | total fat | 31% |
|
42G 66% | |
| 20G 111% |
|
33% | saturated fat | 5% |
|
15G 83% | |
| 6.9G | 5% | monounsaturated fat | 204% | 21G | |||
| 0.89G | 5% | polyunsaturated fat | 406% | 4.5G | |||
| 134MG | 5% | cholesterol | 5% | 128MG | |||
| 1709MG 114% |
|
5% | sodium | 2% |
|
1740MG 116% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 188UG 27% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
72MG 96% | ||
| 24IU 5% |
|
5% | Vitamin D | 62% |
|
39IU 8% | |
| 740MG 74% |
|
>999% | calcium | 5% |
|
||
| 0.98MG 5% |
|
5% | iron | 12% |
|
1.1MG 6% | |
| 29MG 9% |
|
21% | magnesium | 5% |
|
24MG 8% | |
| 93MG 4% |
|
5% | potassium | 919% |
|
948MG 41% | |
| 0.23MG 21% |
|
5% | thiamin (Vit B1) | 91% |
|
0.44MG 40% | |
| 1.3MG 115% |
|
333% | riboflavin (Vit B2) | 5% |
|
0.3MG 27% | |
| 1.5MG 11% |
|
5% | niacin (Vit B3) | 253% |
|
5.3MG 38% | |
| 0.64MG 49% |
|
33% | Vitamin B6 | 5% |
|
0.48MG 37% | |
| 1.5MG 29% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 48UG 12% |
|
616% | folate (Vit B9) | 5% |
|
6.7UG 2% | |
| 2.5UG 106% |
|
150% | Vitamin B12 | 5% |
|
1UG 43% | |
| 0.27MG 2% |
|
5% | Vitamin E | 48% |
|
0.4MG 3% | |
| 2.7UG 3% |
|
>999% | Vitamin K | 5% |
|
||
| 21G 43% |
|
5% | protein | 5% |
|
21G 42% | |
| 23MG 5% |
|
5% | choline | 348% |
|
103MG 24% | |
| 0.05MG 4% |
|
5% | copper | 60% |
|
0.08MG 6% | |
| 0.04MG 2% |
|
>999% | manganese | 5% |
|
||
| 506MG 72% |
|
177% | phosphorus | 5% |
|
183MG 26% | |
| 23UG 41% |
|
5% | selenium | 83% |
|
42UG 76% | |
| 4.3MG 54% |
|
19% | zinc | 5% |
|
3.6MG 45% | |
| 83G | 5% | Water | 12% | 93G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat, sugar. |
|||||||
FAQ
Does spam or feta cheese contain more calories in 100 grams?Both spam and feta cheese are high in calories. Spam has 10% more calories than feta cheese - spam has 293 calories in 100g and feta cheese has 265 calories.
Does feta cheese or spam contain more calcium?
Feta cheese is a rich source of calcium and it has more calcium than spam - feta cheese has 493mg of calcium in 100 grams and spam does not contain significant amounts.
Does spam or feta cheese contain more potassium?
Spam is a rich source of potassium and it has 810% more potassium than feta cheese - spam has 564mg of potassium in 100 grams and feta cheese has 62mg of potassium.