How many calories are in one cup of feta cheese?

Feta cheese has 398 calories per cup or 265 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of feta cheese?

An excellent source of protein, a single cup of Feta Cheese contains 43% of recommended daily values or 21.3 grams of protein. However, the protein in feta cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in feta cheese?

Feta cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, riboflavin, Vitamin B6 and Vitamin B12. It also contains significant amounts of thiamin and pantothenic acid.

Does feta cheese contain omega 3 fatty acids?

Feta cheese is a source of healthy omega-3 fatty acids, containing a total of 0.4 grams for every cup. It contains significant amounts of alpha linoleic acid.

Vegan Food with Nutrition Similar to Feta Cheese

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Summary
Similar nuts
Similar plants

Feta Cheese source

Similar to Feta Cheese

A common and very nutrient dense dairy product, feta cheese is an excellent source of protein, calcium, riboflavin and Vitamin B12. It is also a good source of Vitamin A and Vitamin B6. One cup of feta cheese contains about 398 calories.

The closest vegan nutritional substitutes to feta cheese include almonds, spirulina and fried tofu.

We compared the key nutrients in feta cheese (Vitamin A, Vitamin B6, protein, calcium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Almonds, Fried Tofu, Pistachio, Soy Flour, Granola, Walnut, Tofu, Hazelnut, Barley, Peanut Flour, Cornmeal, Peanuts

plants and vegetables: Spirulina, Lima Beans, Tea Powder, Peas, Nori, Sprouted Peas, Dijon Mustard, Black Pepper

The details of the top vegan 20 foods most nutritionally similar to feta cheese are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to feta cheese. Almonds, fried tofu, pistachio, soy flour and granola are all high in Vitamin A, Vitamin B6, protein, calcium, riboflavin and or Vitamin B12.

Almonds

Similarity: 85%

Almonds are also high in protein, calcium and riboflavin. Moreover, almonds contains more dietary fiber, Vitamin E, iron and potassium than feta cheese.

For 100 grams of feta cheese and almonds:

Feta Cheese (5/8 cup)		Almonds (3/4 cup)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.14
14	protein (G)	21
493	calcium (MG)	269
0.84	riboflavin (MG)	1.1
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than almonds by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	579
0	dietary fiber (G)	13
0	sugar (G)	4.4
13	saturated fat (G)	3.8
0	trans fat (G)	0.02
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	26
0.65	iron (MG)	3.7
62	potassium (MG)	733
0.15	thiamin (MG)	0.21
0.99	niacin (MG)	3.6
0.97	pantothenic acid (MG)	0.47
0.42	Vitamin B6 (MG)	0.14
32	folate (UG)	44
1.7	Vitamin B12 (UG)	0

0.849 | 0.849 | 8.65 Complete Comparison:
Almonds vs. Feta Cheese

Fried Tofu

Similarity: 81%

Fried tofu is also high in protein and calcium. Also, fried tofu contains more dietary fiber, iron and potassium than feta cheese.

For 100 grams of feta cheese and fried tofu:

Feta Cheese (5/8 cup)		Fried Tofu (3.5 ounces)
125	Vitamin A (UG)	1
0.42	Vitamin B6 (MG)	0.1
14	protein (G)	19
493	calcium (MG)	372
0.84	riboflavin (MG)	0.05
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and niacin than fried tofu by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	270
0	dietary fiber (G)	3.9
0	sugar (G)	2.7
13	saturated fat (G)	2.9
125	Vitamin A (UG)	1
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.04
0.65	iron (MG)	4.9
62	potassium (MG)	146
0.15	thiamin (MG)	0.17
0.99	niacin (MG)	0.1
0.97	pantothenic acid (MG)	0.14
0.42	Vitamin B6 (MG)	0.1
32	folate (UG)	27
1.7	Vitamin B12 (UG)	0

0.805 | 0.805 | 4.39 Complete Comparison:
Fried Tofu vs. Feta Cheese

Pistachio

Similarity: 80%

Pistachio is high in many of the same nutrients as feta cheese, including protein, saturated fat, calcium and Vitamin B6. Moreover, pistachio contains more dietary fiber, Vitamin C, Vitamin E and iron than feta cheese.

For 100 grams of feta cheese and pistachio:

Feta Cheese (5/8 cup)		Pistachio (7/8 cup)
125	Vitamin A (UG)	13
0.42	Vitamin B6 (MG)	1.1
14	protein (G)	21
493	calcium (MG)	107
0.84	riboflavin (MG)	0.23
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	572
0	dietary fiber (G)	10
0	sugar (G)	7.7
13	saturated fat (G)	5.6
0	Vitamin C (MG)	3
125	Vitamin A (UG)	13
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	2.2
0.65	iron (MG)	4
62	potassium (MG)	1007
0.15	thiamin (MG)	0.7
0.99	niacin (MG)	1.4
0.97	pantothenic acid (MG)	0.51
0.42	Vitamin B6 (MG)	1.1
32	folate (UG)	51
1.7	Vitamin B12 (UG)	0

0.8 | 0.8 | 7.29 Complete Comparison:
Pistachio vs. Feta Cheese

Soy Flour

Similarity: 80%

More nutritionally dense than feta cheese, soy flour is also high in protein, calcium and Vitamin B6. Moreover, soy flour contains more dietary fiber, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and soy flour:

Feta Cheese (5/8 cup)		Soy Flour (1.25 cup)
125	Vitamin A (UG)	2
0.42	Vitamin B6 (MG)	1.1
14	protein (G)	50
493	calcium (MG)	285
0.84	riboflavin (MG)	0.28
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
13	saturated fat (G)	1.3
125	Vitamin A (UG)	2
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.55
0.65	iron (MG)	8.2
62	potassium (MG)	2090
0.15	thiamin (MG)	1.1
0.99	niacin (MG)	3
0.97	pantothenic acid (MG)	1.6
0.42	Vitamin B6 (MG)	1.1
32	folate (UG)	289
1.7	Vitamin B12 (UG)	0

0.799 | 0.799 | 11.51 Complete Comparison:
Soy Flour vs. Feta Cheese

Granola

Similarity: 80%

Granola is high in many of the same nutrients as feta cheese, including protein, calcium, riboflavin and Vitamin B6. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and iron than feta cheese.

For 100 grams of feta cheese and granola:

Feta Cheese (5/8 cup)		Granola (7/8 cup)
125	Vitamin A (UG)	1
0.42	Vitamin B6 (MG)	0.37
14	protein (G)	14
493	calcium (MG)	76
0.84	riboflavin (MG)	0.35
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
13	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
125	Vitamin A (UG)	1
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	11
0.65	iron (MG)	4
62	potassium (MG)	539
0.15	thiamin (MG)	0.55
0.99	niacin (MG)	2.7
0.97	pantothenic acid (MG)	0.75
0.42	Vitamin B6 (MG)	0.37
32	folate (UG)	84
1.7	Vitamin B12 (UG)	0

0.796 | 0.796 | 7.62 Complete Comparison:
Granola vs. Feta Cheese

Walnut

Similarity: 79%

Walnut is high in many of the same nutrients as feta cheese, including protein, saturated fat, calcium and Vitamin B6. Moreover, walnut contains more dietary fiber, Vitamin C, iron and potassium than feta cheese.

For 100 grams of feta cheese and walnut:

Feta Cheese (5/8 cup)		Walnut (7/8 cup)
125	Vitamin A (UG)	1
0.42	Vitamin B6 (MG)	0.54
14	protein (G)	15
493	calcium (MG)	98
0.84	riboflavin (MG)	0.15
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
13	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
125	Vitamin A (UG)	1
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.7
0.65	iron (MG)	2.9
62	potassium (MG)	441
0.15	thiamin (MG)	0.34
0.99	niacin (MG)	1.1
0.97	pantothenic acid (MG)	0.57
0.42	Vitamin B6 (MG)	0.54
32	folate (UG)	98
1.7	Vitamin B12 (UG)	0

0.792 | 0.792 | 6.28 Complete Comparison:
Walnut vs. Feta Cheese

Tofu

Similarity: 79%

Tofu is also high in protein and calcium. Also, tofu contains more dietary fiber, iron and potassium than feta cheese.

For 100 grams of feta cheese and tofu:

Feta Cheese (5/8 cup)		Tofu (3/8 cup)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.05
14	protein (G)	8.1
493	calcium (MG)	350
0.84	riboflavin (MG)	0.05
1.7	Vitamin B12 (UG)	0

A higher water content, tofu is less nutritionally dense than feta cheese. Feta cheese does contain more Vitamin A, Vitamin D and thiamin than tofu by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	76
0	dietary fiber (G)	0.3
0	sugar (G)	0.62
13	saturated fat (G)	0.69
0	Vitamin C (MG)	0.1
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.01
0.65	iron (MG)	5.4
62	potassium (MG)	121
0.15	thiamin (MG)	0.08
0.99	niacin (MG)	0.2
0.97	pantothenic acid (MG)	0.07
0.42	Vitamin B6 (MG)	0.05
32	folate (UG)	15
1.7	Vitamin B12 (UG)	0

0.791 | 0.791 | 2.08 Complete Comparison:
Tofu vs. Feta Cheese

Hazelnut

Similarity: 78%

Hazelnut is also high in protein, calcium and Vitamin B6. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin E and iron than feta cheese.

For 100 grams of feta cheese and hazelnut:

Feta Cheese (5/8 cup)		Hazelnut (3.5 ounces)
125	Vitamin A (UG)	3
0.42	Vitamin B6 (MG)	0.62
14	protein (G)	15
493	calcium (MG)	123
0.84	riboflavin (MG)	0.12
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than hazelnut by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	646
0	dietary fiber (G)	9.4
0	sugar (G)	4.9
13	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
125	Vitamin A (UG)	3
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	15
0.65	iron (MG)	4.4
62	potassium (MG)	755
0.15	thiamin (MG)	0.34
0.99	niacin (MG)	2.1
0.97	pantothenic acid (MG)	0.92
0.42	Vitamin B6 (MG)	0.62
32	folate (UG)	88
1.7	Vitamin B12 (UG)	0

0.781 | 0.781 | 7.63 Complete Comparison:
Hazelnut vs. Feta Cheese

Barley

Similarity: 78%

Barley is also high in protein and contains some of the same nutrients. Moreover, barley contains more dietary fiber, iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and barley:

Feta Cheese (5/8 cup)		Barley (1/2 cup)
125	Vitamin A (UG)	1
0.42	Vitamin B6 (MG)	0.26
14	protein (G)	9.9
493	calcium (MG)	29
0.84	riboflavin (MG)	0.11
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than barley by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
13	saturated fat (G)	0.24
125	Vitamin A (UG)	1
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.02
0.65	iron (MG)	2.5
62	potassium (MG)	280
0.15	thiamin (MG)	0.19
0.99	niacin (MG)	4.6
0.97	pantothenic acid (MG)	0.28
0.42	Vitamin B6 (MG)	0.26
32	folate (UG)	23
1.7	Vitamin B12 (UG)	0

0.779 | 0.779 | 4.82 Complete Comparison:
Barley vs. Feta Cheese

Peanut Flour

Similarity: 77%

More nutritionally dense than feta cheese, peanut flour is high in many of the same nutrients as feta cheese, including protein, calcium, riboflavin and Vitamin B6. Moreover, peanut flour contains more dietary fiber, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and peanut flour:

Feta Cheese (5/8 cup)		Peanut Flour (1.75 cup)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.5
14	protein (G)	52
493	calcium (MG)	140
0.84	riboflavin (MG)	0.48
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	327
0	dietary fiber (G)	16
0	sugar (G)	8.2
13	saturated fat (G)	0.06
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.05
0.65	iron (MG)	2.1
62	potassium (MG)	1290
0.15	thiamin (MG)	0.7
0.99	niacin (MG)	27
0.97	pantothenic acid (MG)	2.7
0.42	Vitamin B6 (MG)	0.5
32	folate (UG)	248
1.7	Vitamin B12 (UG)	0

0.766 | 0.766 | 10.16 Complete Comparison:
Peanut Flour vs. Feta Cheese

Cornmeal

Similarity: 76%

Cornmeal is also high in protein and Vitamin B6. Moreover, cornmeal contains more dietary fiber, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and cornmeal:

Feta Cheese (5/8 cup)		Cornmeal (7/8 cup)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.59
14	protein (G)	9.9
493	calcium (MG)	6
0.84	riboflavin (MG)	0.09
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	384
0	dietary fiber (G)	9.4
0	sugar (G)	1.6
13	saturated fat (G)	1
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.37
0.65	iron (MG)	3
62	potassium (MG)	322
0.15	thiamin (MG)	0.3
0.99	niacin (MG)	2.5
0.97	pantothenic acid (MG)	0.6
0.42	Vitamin B6 (MG)	0.59
32	folate (UG)	34
1.7	Vitamin B12 (UG)	0

0.757 | 0.757 | 4.2 Complete Comparison:
Cornmeal vs. Feta Cheese

Peanuts

Similarity: 76%

Peanuts are high in many of the same nutrients as feta cheese, including protein, saturated fat, calcium and Vitamin B6. Moreover, peanuts contains more dietary fiber, Vitamin E, iron and potassium than feta cheese.

For 100 grams of feta cheese and peanuts:

Feta Cheese (5/8 cup)		Peanuts (5/8 cup)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.47
14	protein (G)	24
493	calcium (MG)	58
0.84	riboflavin (MG)	0.2
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	587
0	dietary fiber (G)	8.4
0	sugar (G)	4.9
13	saturated fat (G)	7.7
0	trans fat (G)	0.03
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	4.9
0.65	iron (MG)	1.6
62	potassium (MG)	634
0.15	thiamin (MG)	0.15
0.99	niacin (MG)	14
0.97	pantothenic acid (MG)	1
0.42	Vitamin B6 (MG)	0.47
32	folate (UG)	97
1.7	Vitamin B12 (UG)	0

0.756 | 0.756 | 7.45 Complete Comparison:
Peanuts vs. Feta Cheese

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to feta cheese. Spirulina, lima beans, tea powder, peas and nori are all high in Vitamin A, Vitamin B6, protein, calcium, riboflavin and or Vitamin B12.

Spirulina

Similarity: 84%

More nutritionally dense than feta cheese, spirulina is high in many of the same nutrients as feta cheese, including protein, calcium, riboflavin and Vitamin B6. Moreover, spirulina contains more dietary fiber, Vitamin C, Vitamin E and iron than feta cheese.

For 100 grams of feta cheese and spirulina:

Feta Cheese (5/8 cup)		Spirulina (14 tbsps)
125	Vitamin A (UG)	29
0.42	Vitamin B6 (MG)	0.36
14	protein (G)	57
493	calcium (MG)	120
0.84	riboflavin (MG)	3.7
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	290
0	dietary fiber (G)	3.6
0	sugar (G)	3.1
13	saturated fat (G)	2.7
0	Vitamin C (MG)	10
125	Vitamin A (UG)	29
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	5
0.65	iron (MG)	29
62	potassium (MG)	1363
0.15	thiamin (MG)	2.4
0.99	niacin (MG)	13
0.97	pantothenic acid (MG)	3.5
0.42	Vitamin B6 (MG)	0.36
32	folate (UG)	94
1.7	Vitamin B12 (UG)	0

0.836 | 0.836 | 10.32 Complete Comparison:
Spirulina vs. Feta Cheese

Lima Beans

Similarity: 79%

Lima beans are also high in and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, iron and potassium than feta cheese.

For 100 grams of feta cheese and lima beans:

Feta Cheese (5/8 cup)		Lima Beans (5/8 cup)
125	Vitamin A (UG)	10
0.42	Vitamin B6 (MG)	0.2
14	protein (G)	6.8
493	calcium (MG)	34
0.84	riboflavin (MG)	0.1
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more protein, Vitamin A, Vitamin D and calcium than lima beans by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	113
0	dietary fiber (G)	4.9
0	sugar (G)	1.5
13	saturated fat (G)	0.2
0	Vitamin C (MG)	23
125	Vitamin A (UG)	10
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.32
0.65	iron (MG)	3.1
62	potassium (MG)	467
0.15	thiamin (MG)	0.22
0.99	niacin (MG)	1.5
0.97	pantothenic acid (MG)	0.25
0.42	Vitamin B6 (MG)	0.2
32	folate (UG)	34
1.7	Vitamin B12 (UG)	0

0.792 | 0.792 | 3.18 Complete Comparison:
Lima Beans vs. Feta Cheese

Tea Powder

Similarity: 79%

Tea powder is high in many of the same nutrients as feta cheese, including protein, calcium, riboflavin and Vitamin B6. Moreover, tea powder contains more dietary fiber, iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and tea powder:

Feta Cheese (5/8 cup)		Tea Powder (143 servings)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.36
14	protein (G)	20
493	calcium (MG)	118
0.84	riboflavin (MG)	0.99
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, thiamin and Vitamin B12 than tea powder by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	315
0	dietary fiber (G)	8.5
0	sugar (G)	5.5
13	saturated fat (G)	0
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0
0.65	iron (MG)	2.3
62	potassium (MG)	6040
0.15	thiamin (MG)	0
0.99	niacin (MG)	11
0.97	pantothenic acid (MG)	4.5
0.42	Vitamin B6 (MG)	0.36
32	folate (UG)	103
1.7	Vitamin B12 (UG)	0

0.791 | 0.791 | 8.01 Complete Comparison:
Tea Powder vs. Feta Cheese

Peas

Similarity: 79%

Peas contain nutrients similar to feta cheese, but in smaller amounts overall. Moreover, peas contains more dietary fiber, Vitamin C, iron and potassium than feta cheese.

For 100 grams of feta cheese and peas:

Feta Cheese (5/8 cup)		Peas (3/4 cup)
125	Vitamin A (UG)	38
0.42	Vitamin B6 (MG)	0.17
14	protein (G)	5.4
493	calcium (MG)	25
0.84	riboflavin (MG)	0.13
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more protein, Vitamin A and Vitamin D than peas by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	81
0	dietary fiber (G)	5.7
0	sugar (G)	5.7
13	saturated fat (G)	0.07
0	Vitamin C (MG)	40
125	Vitamin A (UG)	38
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0.13
0.65	iron (MG)	1.5
62	potassium (MG)	244
0.15	thiamin (MG)	0.27
0.99	niacin (MG)	2.1
0.97	pantothenic acid (MG)	0.1
0.42	Vitamin B6 (MG)	0.17
32	folate (UG)	65
1.7	Vitamin B12 (UG)	0

0.785 | 0.785 | 3.03 Complete Comparison:
Peas vs. Feta Cheese

Nori

Similarity: 79%

Nori is also high in Vitamin A, calcium and riboflavin. Moreover, nori contains more dietary fiber, Vitamin C, iron, potassium and folate than feta cheese.

For 100 grams of feta cheese and nori:

Feta Cheese (5/8 cup)		Nori (38 bags)
125	Vitamin A (UG)	260
0.42	Vitamin B6 (MG)	0.16
14	protein (G)	5.8
493	calcium (MG)	70
0.84	riboflavin (MG)	0.45
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more protein, Vitamin D and pantothenic acid than nori by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	35
0	dietary fiber (G)	0.3
0	sugar (G)	0.49
13	saturated fat (G)	0.06
0	Vitamin C (MG)	39
125	Vitamin A (UG)	260
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	1
0.65	iron (MG)	1.8
62	potassium (MG)	356
0.15	thiamin (MG)	0.1
0.99	niacin (MG)	1.5
0.97	pantothenic acid (MG)	0.52
0.42	Vitamin B6 (MG)	0.16
32	folate (UG)	146
1.7	Vitamin B12 (UG)	0

0.785 | 0.785 | 3.47 Complete Comparison:
Nori vs. Feta Cheese

Sprouted Peas

Similarity: 78%

Sprouted peas are also high in protein and contains some of the same nutrients. Moreover, sprouted peas contains more Vitamin C, iron, potassium, thiamin and niacin than feta cheese.

For 100 grams of feta cheese and sprouted peas:

Feta Cheese (5/8 cup)		Sprouted Peas (7/8 cup)
125	Vitamin A (UG)	0
0.42	Vitamin B6 (MG)	0.27
14	protein (G)	8.8
493	calcium (MG)	36
0.84	riboflavin (MG)	0.16
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, calcium and riboflavin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	124
13	saturated fat (G)	0.12
0	Vitamin C (MG)	10
125	Vitamin A (UG)	0
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	0
0.65	iron (MG)	2.3
62	potassium (MG)	381
0.15	thiamin (MG)	0.23
0.99	niacin (MG)	3.1
0.97	pantothenic acid (MG)	1
0.42	Vitamin B6 (MG)	0.27
32	folate (UG)	144
1.7	Vitamin B12 (UG)	0

0.777 | 0.777 | 2.96 Complete Comparison:
Sprouted Peas vs. Feta Cheese

Dijon Mustard

Similarity: 76%

More nutritionally dense than feta cheese, dijon mustard is also high in protein, calcium and Vitamin B6. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and iron than feta cheese.

For 100 grams of feta cheese and dijon mustard:

Feta Cheese (5/8 cup)		Dijon Mustard (50 tsps)
125	Vitamin A (UG)	2
0.42	Vitamin B6 (MG)	0.4
14	protein (G)	26
493	calcium (MG)	266
0.84	riboflavin (MG)	0.26
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
13	saturated fat (G)	2
0	Vitamin C (MG)	7.1
125	Vitamin A (UG)	2
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	5.1
0.65	iron (MG)	9.2
62	potassium (MG)	738
0.15	thiamin (MG)	0.81
0.99	niacin (MG)	4.7
0.97	pantothenic acid (MG)	0.81
0.42	Vitamin B6 (MG)	0.4
32	folate (UG)	162
1.7	Vitamin B12 (UG)	0

0.755 | 0.755 | 10.48 Complete Comparison:
Dijon Mustard vs. Feta Cheese

Black Pepper

Similarity: 75%

Black pepper is also high in protein and calcium. Moreover, black pepper contains more dietary fiber, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and black pepper:

Feta Cheese (5/8 cup)		Black Pepper (43 tsps)
125	Vitamin A (UG)	27
0.42	Vitamin B6 (MG)	0.29
14	protein (G)	10
493	calcium (MG)	443
0.84	riboflavin (MG)	0.18
1.7	Vitamin B12 (UG)	0

However, feta cheese does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B6 than black pepper by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	251
0	dietary fiber (G)	25
0	sugar (G)	0.64
13	saturated fat (G)	1.4
125	Vitamin A (UG)	27
16	Vitamin D (IU)	0
0.18	Vitamin E (MG)	1
0.65	iron (MG)	9.7
62	potassium (MG)	1329
0.15	thiamin (MG)	0.11
0.99	niacin (MG)	1.1
0.97	pantothenic acid (MG)	1.4
0.42	Vitamin B6 (MG)	0.29
32	folate (UG)	17
1.7	Vitamin B12 (UG)	0

0.753 | 0.753 | 7.22 Complete Comparison:
Black Pepper vs. Feta Cheese

Other Nutritional Substitutes

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