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  6. Kefir vs. Feta

Kefir vs. Feta — In-Depth Nutrition Comparison

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How are Kefir and Feta 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.
  • Kefir contains less Cholesterol.

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

Infographic

Kefir vs Feta 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
Feta
Feta
Contains more Potassium +164.5%
Contains less Sodium -95.6%
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%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Potassium +164.5%
Contains less Sodium -95.6%
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%

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
3
:
9
Feta
Feta
Contains more Vitamin A +34.8%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin A +34.8%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Feta
Feta
Contains more Water +63.1%
Contains more Protein +274.9%
Contains more Fats +2188.2%
Contains more Other +612.3%
Equal in Carbs - 4.09
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
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
Contains more Water +63.1%
Contains more Protein +274.9%
Contains more Fats +2188.2%
Contains more Other +612.3%
Equal in Carbs - 4.09

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Feta
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 Kefir Feta Opinion
Net carbs 4.48g 4.09g Kefir
Protein 3.79g 14.21g Feta
Fats 0.93g 21.28g Feta
Carbs 4.48g 4.09g Kefir
Calories 41kcal 264kcal Feta
Sugar 4.61g 4.09g Feta
Calcium 130mg 493mg Feta
Iron 0.04mg 0.65mg Feta
Magnesium 12mg 19mg Feta
Phosphorus 105mg 337mg Feta
Potassium 164mg 62mg Kefir
Sodium 40mg 917mg Kefir
Zinc 0.46mg 2.88mg Feta
Copper 0.009mg 0.032mg Feta
Manganese 0.005mg 0.028mg Feta
Selenium 3.6µg 15µg Feta
Vitamin A 569IU 422IU Kefir
Vitamin A RAE 171µg 125µg Kefir
Vitamin E 0.02mg 0.18mg Feta
Vitamin D 41IU 16IU Kefir
Vitamin D 1µg 0.4µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.154mg Feta
Vitamin B2 0.135mg 0.844mg Feta
Vitamin B3 0.15mg 0.991mg Feta
Vitamin B5 0.385mg 0.967mg Feta
Vitamin B6 0.058mg 0.424mg Feta
Folate 13µg 32µg Feta
Vitamin B12 0.29µg 1.69µg Feta
Vitamin K 0.1µg 1.8µg 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 5mg 89mg Kefir
Trans Fat 0.037g Feta
Saturated Fat 0.658g 14.946g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 4.623g Feta
Polyunsaturated fat 0.053g 0.591g 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
Kefir Feta
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
57%
Feta
Minerals Daily Need Coverage Score
15%
Kefir
63%
Feta

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.