Kefir leads 3–2 · 5 categories decided · 2 ties
Both foods compared at 100 kcal.
The verdict
Kefir comes out ahead, winning 3 of 5 nutrient match-ups.
Pick 4% Milkfat Classic Cottage Cheese for more protein and less sugar.
Pick Kefir for less saturated fat, less sodium and more calcium.
Evenly matched on fiber and iron.
Head-to-head
- Energy100 kcal100 kcal
- Proteinmore is betterWIN14 g9.09 g
- Carbohydrate2 g8.18 g
- Fibermore is better0 g0 g
- Total sugarsless is betterWIN2 g8.18 g
- Total fat4.5 g1.82 g
- Saturated fatless is better3 g1.36 gWIN
- Sodiumless is better380 mg113.63 mgWIN
- Potassiummore is better——
- Calciummore is better70 mg354.55 mgWIN
- Ironmore is better0 mg0 mg
- Magnesiummore is better——
- Vitamin Cmore is better——
- 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.