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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 for 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
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%
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%
Contains more PotassiumPotassium +164.5%
Contains less SodiumSodium -95.6%
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%

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin AVitamin A +36.8%
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%

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1391.3%
Contains more Poly. FatPolyunsaturated fat +1015.1%

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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. 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.