Feta Cheese vs. Kefir
Nutrition comparison of Feta Cheese and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and kefir:
- Both kefir and feta cheese are high in Vitamin A and calcium.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is an excellent source of protein.
- Kefir has 16.8 times less cholesterol than feta cheese.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and kefir has 84% less calories than feta cheese - kefir has 43 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to kefir per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Kefir | |
|---|---|---|
| Protein | 21% | 35% |
| Carbohydrates | 6% | 44% |
| Fat | 73% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and feta cheese are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 275% more protein than kefir - kefir has 3.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and kefir has 95% less saturated fat than feta cheese - kefir has 0.66g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both kefir and feta cheese are low in trans fat - kefir has 0.04g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Kefir has 16.8 times less cholesterol than feta cheese - kefir has 5mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Kefir and feta cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Both kefir and feta cheese are high in Vitamin A. Kefir has 37% more Vitamin A than feta cheese - kefir has 171ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Kefir has 156% more Vitamin D than feta cheese - kefir has 41iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Kefir and feta cheese contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Kefir and feta cheese contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Kefir | |
|---|---|---|
| Thiamin | 0.154 MG | 0.03 MG |
| Riboflavin | 0.844 MG | 0.135 MG |
| Niacin | 0.991 MG | 0.15 MG |
| Pantothenic acid | 0.967 MG | 0.385 MG |
| Vitamin B6 | 0.424 MG | 0.058 MG |
| Folate | 32 UG | 13 UG |
| Vitamin B12 | 1.69 UG | 0.29 UG |
Minerals
calcium
Both kefir and feta cheese are high in calcium. Feta cheese has 279% more calcium than kefir - kefir has 130mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 15 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Kefir has 165% more potassium than feta cheese - kefir has 164mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Feta Cheese | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.006 G |
| DPA | ~ | 0.001 G |
| Total | 0.265 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than kefir per 100 grams.
| Feta Cheese | Kefir | |
|---|---|---|
| linoleic acid | 0.326 G | 0.042 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.326 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Kefir (Kefir, lowfat, plain, LIFEWAY) .
Feta Cheese g
()
|
Daily Values (%) |
Kefir g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kefir or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and kefir has 80% less calories than feta cheese - kefir has 43 calories in 100g and feta cheese has 265 calories.
Is kefir or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 280% more protein than kefir - kefir has 3.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Does kefir or feta cheese have more carbohydrates?
By weight, both kefir and feta cheese are low in carbohydrates - kefir has 4.8g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does kefir or feta cheese contain more calcium?
Both kefir and feta cheese are high in calcium. Feta cheese has 280% more calcium than kefir - kefir has 130mg of calcium in 100 grams and feta cheese has 493mg of calcium.