Kefir vs. Cottage cheese — In-Depth Nutrition Comparison
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Differences between kefir and cottage cheese
- Kefir has more vitamin A, while cottage cheese has more protein, selenium, phosphorus, vitamin B12, and fats.
- Cottage cheese's daily need coverage for protein is 17% higher.
- Cottage cheese contains 14 times less vitamin D* than kefir. Kefir contains 41 IU of vitamin D*, while cottage cheese contains 3 IU.
- The amount of saturated fat in kefir 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +900% |
| Contains more Vitamin AVitamin A | +362.2% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 3.79g | 11.12g | 15% |
| Vitamin A | 171µg | 37µg | 15% |
| Sodium | 40mg | 364mg | 14% |
| Selenium | 3.6µg | 9.7µg | 11% |
| Phosphorus | 105mg | 159mg | 8% |
| Vitamin B12 | 0.29µg | 0.43µg | 6% |
| Fats | 0.93g | 4.3g | 5% |
| Vitamin D* | 41 IU | 3 IU | 5% |
| Vitamin D | 1µg | 0.1µg | 5% |
| Calcium | 130mg | 83mg | 5% |
| Saturated fat | 0.658g | 1.718g | 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% |
| Magnesium | 12mg | 8mg | 1% |
| Zinc | 0.46mg | 0.4mg | 1% |
| Vitamin B6 | 0.058mg | 0.046mg | 1% |
| Choline | 15.2mg | 18.4mg | 1% |
| Monounsaturated fat | 0.31g | 0.778g | 1% |
| Protein per 100 calories | 9.2g | 11g | N/A |
| Calories per 10 g protein | 108kcal | 88kcal | N/A |
| Weight per 100 calories | 244g | 102g | N/A |
| Unsaturated / Saturated Fat ratio | 0.55 | 0.52 | N/A |
| 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% |
| Folate | 13µg | 12µg | 0% |
| Trans fat | 0.037g | N/A | |
| 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 | 0% | |
| Omega-3 (DPA) | 0.001g | 0g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.002g | N/A | |
| Omega-6 (Linoleic acid) | 0.029g | 0% |
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% |
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
