Kefir vs. Cottage cheese — In-Depth Nutrition Comparison
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Differences between kefir and cottage cheese
- Kefir has more vitamin A and vitamin D, while cottage cheese has more selenium, phosphorus, and vitamin B12.
- Cottage cheese's daily need coverage for sodium is 14% higher.
- Cottage cheese contains 14 times less vitamin D than kefir. Kefir contains 41IU of vitamin D, while cottage cheese contains 3IU.
- The amount of sugar in cottage cheese is lower.
- Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of kefir is 36.
The food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, cottage, creamed, large or small curd.
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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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +56.6% |
| Contains more PotassiumPotassium | +57.7% |
| Contains more ZincZinc | +15% |
| Contains less SodiumSodium | -89% |
| Contains more ManganeseManganese | +150% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +222.2% |
| Contains more PhosphorusPhosphorus | +51.4% |
| Contains more SeleniumSelenium | +169.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +362.2% |
| Contains more Vitamin DVitamin D | +900% |
| Contains more Vitamin B3Vitamin B3 | +51.5% |
| Contains more Vitamin B6Vitamin B6 | +26.1% |
| Contains more Vitamin KVitamin K | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 171µg | 37µg | 15% |
| Protein | 3.79g | 11.12g | 15% |
| Sodium | 40mg | 364mg | 14% |
| Selenium | 3.6µg | 9.7µg | 11% |
| Phosphorus | 105mg | 159mg | 8% |
| Vitamin B12 | 0.29µg | 0.43µg | 6% |
| Calcium | 130mg | 83mg | 5% |
| Vitamin D | 1µg | 0.1µg | 5% |
| Saturated fat | 0.658g | 1.718g | 5% |
| Fats | 0.93g | 4.3g | 5% |
| Vitamin D | 41IU | 3IU | 5% |
| Cholesterol | 5mg | 17mg | 4% |
| Calories | 41kcal | 98kcal | 3% |
| Vitamin B5 | 0.385mg | 0.557mg | 3% |
| Potassium | 164mg | 104mg | 2% |
| Copper | 0.009mg | 0.029mg | 2% |
| Vitamin B2 | 0.135mg | 0.163mg | 2% |
| Monounsaturated fat | 0.31g | 0.778g | 1% |
| Vitamin B6 | 0.058mg | 0.046mg | 1% |
| Magnesium | 12mg | 8mg | 1% |
| Zinc | 0.46mg | 0.4mg | 1% |
| Choline | 15.2mg | 18.4mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 4.48g | 3.38g | N/A |
| Carbs | 4.48g | 3.38g | 0% |
| Iron | 0.04mg | 0.07mg | 0% |
| Sugar | 4.61g | 2.67g | N/A |
| Vitamin E | 0.02mg | 0.08mg | 0% |
| Manganese | 0.005mg | 0.002mg | 0% |
| Vitamin B1 | 0.03mg | 0.027mg | 0% |
| Vitamin B3 | 0.15mg | 0.099mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.037g | N/A | |
| Folate | 13µg | 12µg | 0% |
| Polyunsaturated fat | 0.053g | 0.123g | 0% |
| Tryptophan | 0.147mg | 0% | |
| Threonine | 0.5mg | 0% | |
| Isoleucine | 0.591mg | 0% | |
| Leucine | 1.116mg | 0% | |
| Lysine | 0.934mg | 0% | |
| Methionine | 0.269mg | 0% | |
| Phenylalanine | 0.577mg | 0% | |
| Valine | 0.748mg | 0% | |
| Histidine | 0.326mg | 0% | |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +32.5% |
| Contains more WaterWater | +12.9% |
| Contains more ProteinProtein | +193.4% |
| Contains more FatsFats | +362.4% |
| Contains more OtherOther | +93.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.658 g
Monounsaturated fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -61.7% |
| Contains more Mono. FatMonounsaturated fat | +151% |
| Contains more Poly. FatPolyunsaturated fat | +132.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.7 g
Maltose:
0 g
Galactose:
0.91 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 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
