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  6. Cottage cheese vs. Kefir

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 RAE, and Vitamin D.
  • Kefir's daily need coverage for Vitamin A RAE 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.

Infographic

Cottage cheese vs Kefir infographic
Infographic link

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.
Cottage cheese
Cottage cheese
4
:
6
Kefir
Kefir
Contains more Iron +75%
Contains more Phosphorus +51.4%
Contains more Copper +222.2%
Contains more Selenium +169.4%
Contains more Calcium +56.6%
Contains more Magnesium +50%
Contains more Potassium +57.7%
Contains less Sodium -89%
Contains more Zinc +15%
Contains more Manganese +150%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +75%
Contains more Phosphorus +51.4%
Contains more Copper +222.2%
Contains more Selenium +169.4%
Contains more Calcium +56.6%
Contains more Magnesium +50%
Contains more Potassium +57.7%
Contains less Sodium -89%
Contains more Zinc +15%
Contains more Manganese +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.
Cottage cheese
Cottage cheese
4
:
8
Kefir
Kefir
Contains more Vitamin E +300%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B12 +48.3%
Contains more Vitamin A +306.4%
Contains more Vitamin D +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B6 +26.1%
Contains more Vitamin K +∞%
Equal in Folate - 13
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin E +300%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B12 +48.3%
Contains more Vitamin A +306.4%
Contains more Vitamin D +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B6 +26.1%
Contains more Vitamin K +∞%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Kefir
Kefir
Contains more Protein +193.4%
Contains more Fats +362.4%
Contains more Other +93.2%
Contains more Carbs +32.5%
Contains more Water +12.9%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +193.4%
Contains more Fats +362.4%
Contains more Other +93.2%
Contains more Carbs +32.5%
Contains more Water +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +151%
Contains more Polyunsaturated fat +132.1%
Contains less Saturated Fat -61.7%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +151%
Contains more Polyunsaturated fat +132.1%
Contains less Saturated Fat -61.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
0
:
2
Kefir
Kefir
Contains more Lactose +38.6%
Contains more Galactose +∞%
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Kefir
80% 20%
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 Lactose +38.6%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Kefir
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Kefir Opinion
Net carbs 3.38g 4.48g Kefir
Protein 11.12g 3.79g Cottage cheese
Fats 4.3g 0.93g Cottage cheese
Carbs 3.38g 4.48g Kefir
Calories 98kcal 41kcal Cottage cheese
Sugar 2.67g 4.61g Cottage cheese
Calcium 83mg 130mg Kefir
Iron 0.07mg 0.04mg Cottage cheese
Magnesium 8mg 12mg Kefir
Phosphorus 159mg 105mg Cottage cheese
Potassium 104mg 164mg Kefir
Sodium 364mg 40mg Kefir
Zinc 0.4mg 0.46mg Kefir
Copper 0.029mg 0.009mg Cottage cheese
Manganese 0.002mg 0.005mg Kefir
Selenium 9.7µg 3.6µg Cottage cheese
Vitamin A 140IU 569IU Kefir
Vitamin A RAE 37µg 171µg Kefir
Vitamin E 0.08mg 0.02mg Cottage cheese
Vitamin D 3IU 41IU Kefir
Vitamin D 0.1µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.027mg 0.03mg Kefir
Vitamin B2 0.163mg 0.135mg Cottage cheese
Vitamin B3 0.099mg 0.15mg Kefir
Vitamin B5 0.557mg 0.385mg Cottage cheese
Vitamin B6 0.046mg 0.058mg Kefir
Folate 12µg 13µg Kefir
Vitamin B12 0.43µg 0.29µg Cottage cheese
Vitamin K 0µg 0.1µg Kefir
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 17mg 5mg Kefir
Trans Fat 0.037g Cottage cheese
Saturated Fat 1.718g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 0.778g 0.31g Cottage cheese
Polyunsaturated fat 0.123g 0.053g Cottage cheese
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cottage cheese
16%
Kefir
Minerals Daily Need Coverage Score
23%
Cottage cheese
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 324mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 1.06g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.94g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 26)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.