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Plate
2% Low-Fat Classic Cottage Cheese3
VS
Kefir
Kefir3

Dead heat · 6 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 3 of 6 match-ups.

Pick 2% Low-Fat Classic Cottage Cheese for more protein, less sugar and more iron.

Pick Kefir for less saturated fat, less sodium and more calcium.

Evenly matched on fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    81.82 kcal
    43 kcal
  • Proteinmore is better
    WIN12.73 g
    3.79 g
  • Carbohydrate
    3.64 g
    4.77 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN3.64 g
    4.61 g
  • Total fat
    1.82 g
    1.02 g
  • Saturated fatless is better
    1.36 g
    0.66 gWIN
  • Sodiumless is better
    50 mg
    40 mgWIN
  • Potassiummore is better
    —
    164 mg
  • Calciummore is better
    100 mg
    130 mgWIN
  • Ironmore is better
    WIN0.27 mg
    0.04 mg
  • Magnesiummore is better
    —
    12 mg
  • Vitamin Cmore is better
    —
    0.2 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.