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Feta vs. Kefir — In-Depth Nutrition Comparison

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How are feta and kefir different?

  • Kefir contains less vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium than feta.
  • Feta covers your daily need for saturated fat, 71% more than kefir.
  • Feta has 23 times more sodium than kefir. Feta has 917mg of sodium, while kefir has 40mg.

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

Infographic

Feta vs Kefir 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.
Feta
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Kefir
Kefir
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +279.2%
Contains more IronIron +1525%
Contains more CopperCopper +255.6%
Contains more ZincZinc +526.1%
Contains more PhosphorusPhosphorus +221%
Contains more ManganeseManganese +460%
Contains more SeleniumSelenium +316.7%
Contains more PotassiumPotassium +164.5%
Contains less SodiumSodium -95.6%

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.
Feta
Feta
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Kefir
Kefir
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +413.3%
Contains more Vitamin B2Vitamin B2 +525.2%
Contains more Vitamin B3Vitamin B3 +560.7%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B6Vitamin B6 +631%
Contains more Vitamin B12Vitamin B12 +482.8%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +146.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin AVitamin A +36.8%

All nutrients comparison - raw data values

Nutrient Feta Kefir DV% diff.
Saturated fat 14.946g 0.658g 65%
Vitamin B12 1.69µg 0.29µg 58%
Vitamin B2 0.844mg 0.135mg 55%
Sodium 917mg 40mg 38%
Calcium 493mg 130mg 36%
Phosphorus 337mg 105mg 33%
Fats 21.28g 0.93g 31%
Cholesterol 89mg 5mg 28%
Vitamin B6 0.424mg 0.058mg 28%
Zinc 2.88mg 0.46mg 22%
Protein 14.21g 3.79g 21%
Selenium 15µg 3.6µg 21%
Vitamin B5 0.967mg 0.385mg 12%
Calories 264kcal 41kcal 11%
Monounsaturated fat 4.623g 0.31g 11%
Vitamin B1 0.154mg 0.03mg 10%
Iron 0.65mg 0.04mg 8%
Vitamin A 125µg 171µg 5%
Vitamin B3 0.991mg 0.15mg 5%
Folate 32µg 13µg 5%
Polyunsaturated fat 0.591g 0.053g 4%
Vitamin D* 16 IU 41 IU 3%
Vitamin D 0.4µg 1µg 3%
Potassium 62mg 164mg 3%
Copper 0.032mg 0.009mg 3%
Magnesium 19mg 12mg 2%
Vitamin E 0.18mg 0.02mg 1%
Manganese 0.028mg 0.005mg 1%
Vitamin K 1.8µg 0.1µg 1%
Protein per 100 calories 5.4g 9.2g N/A
Calories per 10 g protein 186kcal 108kcal N/A
Weight per 100 calories 38g 244g N/A
Unsaturated / Saturated Fat ratio 0.35 0.55 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 4.09g 4.48g N/A
Carbs 4.09g 4.48g 0%
Sugar 4.09g 4.61g N/A
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g 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
Feta
Feta
3
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
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more ProteinProtein +274.9%
Contains more FatsFats +2188.2%
Contains more OtherOther +612.3%
Contains more WaterWater +63.1%
~equal in Carbs ~4.48g

Fat Type Comparison

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

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