Cottage cheese vs. Kefir — In-Depth Nutrition Comparison
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Differences between Cottage cheese and Kefir
- Cottage cheese has more Selenium, Phosphorus, and Vitamin B12, while Kefir has more Vitamin A, and Vitamin D.
- Kefir's daily need coverage for Vitamin A is 15% higher.
- Kefir contains 9 times less Sodium than Cottage cheese. Cottage cheese contains 364mg of Sodium, while Kefir contains 40mg.
The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Kefir, lowfat, plain, LIFEWAY.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +75% |
| Contains more CopperCopper | +222.2% |
| Contains more PhosphorusPhosphorus | +51.4% |
| Contains more SeleniumSelenium | +169.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +56.6% |
| Contains more PotassiumPotassium | +57.7% |
| Contains more ZincZinc | +15% |
| Contains less SodiumSodium | -89% |
| Contains more ManganeseManganese | +150% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B2Vitamin B2 | +20.7% |
| Contains more Vitamin B5Vitamin B5 | +44.7% |
| Contains more Vitamin B12Vitamin B12 | +48.3% |
| Contains more CholineCholine | +21.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +306.4% |
| Contains more Vitamin DVitamin D | +900% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +51.5% |
| Contains more Vitamin B6Vitamin B6 | +26.1% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
| Contains more ProteinProtein | +193.4% |
| Contains more FatsFats | +362.4% |
| Contains more OtherOther | +93.2% |
| Contains more CarbsCarbs | +32.5% |
| Contains more WaterWater | +12.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.718 g
Monounsaturated Fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated Fat:
Sat. Fat
0.658 g
Monounsaturated Fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
| Contains more Mono. FatMonounsaturated Fat | +151% |
| Contains more Poly. FatPolyunsaturated fat | +132.1% |
| Contains less Sat. FatSaturated Fat | -61.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.7 g
Maltose:
0 g
Galactose:
0.91 g
| Contains more LactoseLactose | +38.6% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 98kcal | 41kcal |
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| Protein | 11.12g | 3.79g |
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| Fats | 4.3g | 0.93g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 3.38g | 4.48g |
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| Carbs | 3.38g | 4.48g |
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| Cholesterol | 17mg | 5mg |
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| Vitamin D | 3IU | 41IU |
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| Magnesium | 8mg | 12mg |
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| Calcium | 83mg | 130mg |
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| Potassium | 104mg | 164mg |
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| Iron | 0.07mg | 0.04mg |
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| Sugar | 2.67g | 4.61g |
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| Copper | 0.029mg | 0.009mg |
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| Zinc | 0.4mg | 0.46mg |
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| Phosphorus | 159mg | 105mg |
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| Sodium | 364mg | 40mg |
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| Vitamin A | 140IU | 569IU |
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| Vitamin A | 37µg | 171µg |
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| Vitamin E | 0.08mg | 0.02mg |
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| Vitamin D | 0.1µg | 1µg |
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| Manganese | 0.002mg | 0.005mg |
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| Selenium | 9.7µg | 3.6µg |
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| Vitamin B1 | 0.027mg | 0.03mg |
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| Vitamin B2 | 0.163mg | 0.135mg |
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| Vitamin B3 | 0.099mg | 0.15mg |
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| Vitamin B5 | 0.557mg | 0.385mg |
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| Vitamin B6 | 0.046mg | 0.058mg |
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| Vitamin B12 | 0.43µg | 0.29µg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 12µg | 13µg |
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| Trans Fat | 0.037g |
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| Choline | 18.4mg | 15.2mg |
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| Saturated Fat | 1.718g | 0.658g |
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| Monounsaturated Fat | 0.778g | 0.31g |
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| Polyunsaturated fat | 0.123g | 0.053g |
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| Tryptophan | 0.147mg |
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| Threonine | 0.5mg |
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| Isoleucine | 0.591mg |
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| Leucine | 1.116mg |
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| Lysine | 0.934mg |
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| Methionine | 0.269mg |
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| Phenylalanine | 0.577mg |
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| Valine | 0.748mg |
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| Histidine | 0.326mg |
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| Omega-3 - ALA | 0.006g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
15%
Minerals Daily Need Coverage Score
23%
15%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 324mg)
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 1.06g)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Cottage cheese is lower in Sugar (difference - 1.94g)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 26)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.