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Plate
4% Milkfat Classic Cottage Cheese2
VS
Kefir Leader
Kefir4

Kefir leads 4–2 · 6 categories decided · 1 tie

Both compared at 100 kcal.

The verdict

Kefir comes out ahead, winning 4 of 6 nutrient match-ups.

Pick 4% Milkfat Classic Cottage Cheese for more protein and less sugar.

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

Evenly matched on fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN14 g
    8.81 g
  • Carbohydrate
    2 g
    11.09 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN2 g
    10.72 g
  • Total fat
    4.5 g
    2.37 g
  • Saturated fatless is better
    3 g
    1.53 gWIN
  • Sodiumless is better
    380 mg
    93.02 mgWIN
  • Potassiummore is better
    —
    381.4 mg
  • Calciummore is better
    70 mg
    302.33 mgWIN
  • Ironmore is better
    0 mg
    0.09 mgWIN
  • Magnesiummore is better
    —
    27.91 mg
  • Vitamin Cmore is better
    —
    0.47 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.