Kefir vs. Mozzarella Cheese
Nutrition comparison of Kefir and Mozzarella Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and mozzarella cheese:
- Both mozzarella cheese and kefir are high in Vitamin A and calcium.
- Kefir has 16.8 times less cholesterol than mozzarella cheese.
- Kefir has more thiamin and pantothenic acid, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Mozzarella cheese is an excellent source of protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and kefir has 86% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, much heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Kefir has a macronutrient ratio of 35:44:21 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Mozzarella Cheese | |
|---|---|---|
| Protein | 35% | 27% |
| Carbohydrates | 44% | 3% |
| Fat | 21% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and kefir are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
sugar
Mozzarella cheese and kefir contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Mozzarella cheese is an excellent source of protein and it has 470% more protein than kefir - mozzarella cheese has 21.6g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and kefir has 96% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and mozzarella cheese are low in trans fat - kefir has 0.04g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Kefir has 16.8 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Kefir and mozzarella cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Both mozzarella cheese and kefir are high in Vitamin A. Mozzarella cheese has 15% more Vitamin A than kefir - mozzarella cheese has 197ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has 128% more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and kefir has 41iu of Vitamin D.
Vitamin E
Mozzarella cheese and kefir contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Mozzarella cheese and kefir contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more thiamin and pantothenic acid, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both kefir and mozzarella cheese contain significant amounts of niacin, Vitamin B6 and folate.
| Kefir | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.03 MG | 0.016 MG |
| Riboflavin | 0.135 MG | 0.27 MG |
| Niacin | 0.15 MG | 0.094 MG |
| Pantothenic acid | 0.385 MG | 0.071 MG |
| Vitamin B6 | 0.058 MG | 0.062 MG |
| Folate | 13 UG | 8 UG |
| Vitamin B12 | 0.29 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and kefir are high in calcium. Mozzarella cheese has 342% more calcium than kefir - mozzarella cheese has 575mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Mozzarella cheese and kefir contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kefir has 119% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.212 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than kefir per 100 grams.
| Kefir | Mozzarella Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.566 G |
| Total | 0.044 G | 0.566 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Kefir g
()
|
Daily Values (%) |
Mozzarella Cheese g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or kefir contain more calories in 100 grams?Mozzarella cheese is high in calories and kefir has 90% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and kefir has 43 calories.
Is mozzarella cheese or kefir better for protein?
Mozzarella cheese is a fantastic source of protein and it has 470% more protein than kefir - mozzarella cheese has 21.6g of protein per 100 grams and kefir has 3.8g of protein.
Does mozzarella cheese or kefir have more carbohydrates?
By weight, both mozzarella cheese and kefir are low in carbohydrates - mozzarella cheese has 2.5g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does mozzarella cheese or kefir contain more calcium?
Both mozzarella cheese and kefir are high in calcium. Mozzarella cheese has 340% more calcium than kefir - mozzarella cheese has 575mg of calcium in 100 grams and kefir has 130mg of calcium.