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  6. Kefir vs. Mozzarella

Kefir vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between Kefir and Mozzarella?

  • Mozzarella has more Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, and Vitamin B2 than Kefir.
  • Mozzarella's daily need coverage for Calcium is 60% higher.
  • Mozzarella has 3 times less Vitamin D than Kefir. Kefir has 41IU of Vitamin D, while Mozzarella has 13IU.
  • Kefir is lower in Cholesterol.

We used Kefir, lowfat, plain, LIFEWAY and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Kefir vs Mozzarella 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
2
:
8
Mozzarella
Mozzarella
Contains more Potassium +72.6%
Contains more Calcium +462.3%
Contains more Iron +525%
Contains more Magnesium +116.7%
Contains more Phosphorus +399%
Contains less Sodium -60%
Contains more Zinc +580.4%
Contains more Copper +200%
Contains more Selenium +336.1%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Potassium +72.6%
Contains more Calcium +462.3%
Contains more Iron +525%
Contains more Magnesium +116.7%
Contains more Phosphorus +399%
Contains less Sodium -60%
Contains more Zinc +580.4%
Contains more Copper +200%
Contains more Selenium +336.1%

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
7
:
5
Mozzarella
Mozzarella
Contains more Vitamin A +10.1%
Contains more Vitamin D +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +25%
Contains more Folate +44.4%
Contains more Vitamin E +650%
Contains more Vitamin B2 +151.9%
Contains more Vitamin B6 +37.9%
Contains more Vitamin B12 +217.2%
Contains more Vitamin K +1700%
Equal in Vitamin A - 517
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%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin A +10.1%
Contains more Vitamin D +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +25%
Contains more Folate +44.4%
Contains more Vitamin E +650%
Contains more Vitamin B2 +151.9%
Contains more Vitamin B6 +37.9%
Contains more Vitamin B12 +217.2%
Contains more Vitamin K +1700%
Equal in Vitamin A - 517

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Mozzarella
Mozzarella
Contains more Carbs +44.5%
Contains more Water +80.5%
Contains more Protein +625.6%
Contains more Fats +1738.7%
Contains more Other +228.8%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Carbs +44.5%
Contains more Water +80.5%
Contains more Protein +625.6%
Contains more Fats +1738.7%
Contains more Other +228.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Mozzarella
Mozzarella
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +1462.6%
Contains more Polyunsaturated fat +860.4%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +1462.6%
Contains more Polyunsaturated fat +860.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Mozzarella Opinion
Net carbs 4.48g 3.1g Kefir
Protein 3.79g 27.5g Mozzarella
Fats 0.93g 17.1g Mozzarella
Carbs 4.48g 3.1g Kefir
Calories 41kcal 280kcal Mozzarella
Sugar 4.61g 1.23g Mozzarella
Calcium 130mg 731mg Mozzarella
Iron 0.04mg 0.25mg Mozzarella
Magnesium 12mg 26mg Mozzarella
Phosphorus 105mg 524mg Mozzarella
Potassium 164mg 95mg Kefir
Sodium 40mg 16mg Mozzarella
Zinc 0.46mg 3.13mg Mozzarella
Copper 0.009mg 0.027mg Mozzarella
Manganese 0.005mg Kefir
Selenium 3.6µg 15.7µg Mozzarella
Vitamin A 569IU 517IU Kefir
Vitamin A RAE 171µg 137µg Kefir
Vitamin E 0.02mg 0.15mg Mozzarella
Vitamin D 41IU 13IU Kefir
Vitamin D 1µg 0.3µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.02mg Kefir
Vitamin B2 0.135mg 0.34mg Mozzarella
Vitamin B3 0.15mg 0.12mg Kefir
Vitamin B5 0.385mg Kefir
Vitamin B6 0.058mg 0.08mg Mozzarella
Folate 13µg 9µg Kefir
Vitamin B12 0.29µg 0.92µg Mozzarella
Vitamin K 0.1µg 1.8µg Mozzarella
Cholesterol 5mg 54mg Kefir
Trans Fat 0.037g Mozzarella
Saturated Fat 0.658g 10.867g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 4.844g Mozzarella
Polyunsaturated fat 0.053g 0.509g Mozzarella
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 Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
15%
Kefir
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 3.38g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 10.209g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is richer in vitamins?
?
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.