USDA-derived comparison
Feta vs Parmesan
Feta leads for Vitamin B2, Vitamin B6 and Folate; Parmesan answers with Calcium, Phosphorus and Protein.
Who each is for: Choose feta for vitamin B2 and vitamin B6. Choose parmesan for calcium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Feta
Typical serving: a 40g portion (40g)
24/100
Parmesan
Typical serving: 2 tbsp, grated (10g)
28/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Feta | Parmesan |
|---|---|---|
| Calories | 265 kcal | 420 kcal |
| Protein | 14 g | 28 g |
| Carbs | 4 g | 14 g |
| Fat | 22 g | 28 g |
| Fiber | 0 g | 0 g |
| Sat fat | 13 g | 15 g |
| Sodium | 1,140 mg | 1,800 mg |
| Potassium | 62 mg | 180 mg |
| Calcium | 493 mg | 853 mg |
| Iron | 0.7 mg | 0.5 mg |
| Magnesium | 19 mg | 34 mg |
| Zinc | 2.9 mg | 4.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.4 µg | 0.5 µg |
| Vitamin B12 | 1.7 µg | 1.4 µg |
| Folate | 32 µg | 6 µg |
Servings differ: a 40g portion of feta is about 40g, 2 tbsp, grated of parmesan about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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