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  6. Kefir vs. Cottage cheese

Kefir vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between Kefir and Cottage cheese

  • Kefir has more Vitamin A RAE, and Vitamin D, while Cottage cheese has more Selenium, Phosphorus, and Vitamin B12.
  • Kefir's daily need coverage for Vitamin A RAE is 15% 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.

The food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, cottage, creamed, large or small curd.

Infographic

Kefir vs Cottage cheese 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.
Kefir
Kefir
6
:
4
Cottage cheese
Cottage cheese
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%
Contains more Iron +75%
Contains more Phosphorus +51.4%
Contains more Copper +222.2%
Contains more Selenium +169.4%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
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%
Contains more Iron +75%
Contains more Phosphorus +51.4%
Contains more Copper +222.2%
Contains more Selenium +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.
Kefir
Kefir
8
:
4
Cottage cheese
Cottage cheese
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 +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B12 +48.3%
Equal in Vitamin B1 - 0.027
Equal in Folate - 12
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%
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%
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 +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +44.7%
Contains more Vitamin B12 +48.3%
Equal in Vitamin B1 - 0.027
Equal in Folate - 12

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
:
0
Cottage cheese
Cottage cheese
Contains more Lactose +38.6%
Contains more Galactose +∞%
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
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
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.
Kefir Cottage cheese
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 Kefir Cottage cheese Opinion
Net carbs 4.48g 3.38g Kefir
Protein 3.79g 11.12g Cottage cheese
Fats 0.93g 4.3g Cottage cheese
Carbs 4.48g 3.38g Kefir
Calories 41kcal 98kcal Cottage cheese
Sugar 4.61g 2.67g Cottage cheese
Calcium 130mg 83mg Kefir
Iron 0.04mg 0.07mg Cottage cheese
Magnesium 12mg 8mg Kefir
Phosphorus 105mg 159mg Cottage cheese
Potassium 164mg 104mg Kefir
Sodium 40mg 364mg Kefir
Zinc 0.46mg 0.4mg Kefir
Copper 0.009mg 0.029mg Cottage cheese
Manganese 0.005mg 0.002mg Kefir
Selenium 3.6µg 9.7µg Cottage cheese
Vitamin A 569IU 140IU Kefir
Vitamin A RAE 171µg 37µg Kefir
Vitamin E 0.02mg 0.08mg Cottage cheese
Vitamin D 41IU 3IU Kefir
Vitamin D 1µg 0.1µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.027mg Kefir
Vitamin B2 0.135mg 0.163mg Cottage cheese
Vitamin B3 0.15mg 0.099mg Kefir
Vitamin B5 0.385mg 0.557mg Cottage cheese
Vitamin B6 0.058mg 0.046mg Kefir
Folate 13µg 12µg Kefir
Vitamin B12 0.29µg 0.43µg Cottage cheese
Vitamin K 0.1µg 0µg 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 5mg 17mg Kefir
Trans Fat 0.037g Cottage cheese
Saturated Fat 0.658g 1.718g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 0.778g Cottage cheese
Polyunsaturated fat 0.053g 0.123g 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
Kefir Cottage cheese
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
16%
Kefir
14%
Cottage cheese
Minerals Daily Need Coverage Score
15%
Kefir
23%
Cottage cheese

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