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  6. Feta vs. Kefir

Feta vs. Kefir — In-Depth Nutrition Comparison

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How are Feta and Kefir different?

  • Kefir contains less Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, Zinc, and Selenium than Feta.
  • Feta covers your daily need of Saturated Fat 71% more than Kefir.
  • Feta has 23 times more Sodium than Kefir. Feta has 917mg of Sodium, while Kefir has 40mg.

Cheese, feta and Kefir, lowfat, plain, LIFEWAY types were used in this article.

Infographic

Feta 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.
Feta
Feta
8
:
2
Kefir
Kefir
Contains more Calcium +279.2%
Contains more Iron +1525%
Contains more Magnesium +58.3%
Contains more Phosphorus +221%
Contains more Zinc +526.1%
Contains more Copper +255.6%
Contains more Manganese +460%
Contains more Selenium +316.7%
Contains more Potassium +164.5%
Contains less Sodium -95.6%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +279.2%
Contains more Iron +1525%
Contains more Magnesium +58.3%
Contains more Phosphorus +221%
Contains more Zinc +526.1%
Contains more Copper +255.6%
Contains more Manganese +460%
Contains more Selenium +316.7%
Contains more Potassium +164.5%
Contains less Sodium -95.6%

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.
Feta
Feta
9
:
3
Kefir
Kefir
Contains more Vitamin E +800%
Contains more Vitamin B1 +413.3%
Contains more Vitamin B2 +525.2%
Contains more Vitamin B3 +560.7%
Contains more Vitamin B5 +151.2%
Contains more Vitamin B6 +631%
Contains more Folate +146.2%
Contains more Vitamin B12 +482.8%
Contains more Vitamin K +1700%
Contains more Vitamin A +34.8%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
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 +800%
Contains more Vitamin B1 +413.3%
Contains more Vitamin B2 +525.2%
Contains more Vitamin B3 +560.7%
Contains more Vitamin B5 +151.2%
Contains more Vitamin B6 +631%
Contains more Folate +146.2%
Contains more Vitamin B12 +482.8%
Contains more Vitamin K +1700%
Contains more Vitamin A +34.8%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Kefir
Kefir
Contains more Protein +274.9%
Contains more Fats +2188.2%
Contains more Other +612.3%
Contains more Water +63.1%
Equal in Carbs - 4.48
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +274.9%
Contains more Fats +2188.2%
Contains more Other +612.3%
Contains more Water +63.1%
Equal in Carbs - 4.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +1391.3%
Contains more Polyunsaturated fat +1015.1%
Contains less Saturated Fat -95.6%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1391.3%
Contains more Polyunsaturated fat +1015.1%
Contains less Saturated Fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Kefir Opinion
Net carbs 4.09g 4.48g Kefir
Protein 14.21g 3.79g Feta
Fats 21.28g 0.93g Feta
Carbs 4.09g 4.48g Kefir
Calories 264kcal 41kcal Feta
Sugar 4.09g 4.61g Feta
Calcium 493mg 130mg Feta
Iron 0.65mg 0.04mg Feta
Magnesium 19mg 12mg Feta
Phosphorus 337mg 105mg Feta
Potassium 62mg 164mg Kefir
Sodium 917mg 40mg Kefir
Zinc 2.88mg 0.46mg Feta
Copper 0.032mg 0.009mg Feta
Manganese 0.028mg 0.005mg Feta
Selenium 15µg 3.6µg Feta
Vitamin A 422IU 569IU Kefir
Vitamin A RAE 125µg 171µg Kefir
Vitamin E 0.18mg 0.02mg Feta
Vitamin D 16IU 41IU Kefir
Vitamin D 0.4µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.154mg 0.03mg Feta
Vitamin B2 0.844mg 0.135mg Feta
Vitamin B3 0.991mg 0.15mg Feta
Vitamin B5 0.967mg 0.385mg Feta
Vitamin B6 0.424mg 0.058mg Feta
Folate 32µg 13µg Feta
Vitamin B12 1.69µg 0.29µg Feta
Vitamin K 1.8µg 0.1µg Feta
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 89mg 5mg Kefir
Trans Fat 0.037g Feta
Saturated Fat 14.946g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 4.623g 0.31g Feta
Polyunsaturated fat 0.591g 0.053g Feta
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
Feta 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
57%
Feta
16%
Kefir
Minerals Daily Need Coverage Score
63%
Feta
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 877mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 14.288g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 0.52g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.