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  6. Gouda cheese vs. Kefir

Gouda cheese vs. Kefir — In-Depth Nutrition Comparison

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Differences between Gouda cheese and Kefir

  • Kefir contains less Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, and Vitamin B2 than Gouda cheese.
  • Gouda cheese's daily need coverage for Saturated Fat is 85% higher.
  • Kefir contains 23 times less Cholesterol than Gouda cheese. Gouda cheese contains 114mg of Cholesterol, while Kefir contains 5mg.
  • The amount of Saturated Fat in Kefir is lower.

The food types used in this comparison are Cheese, gouda and Kefir, lowfat, plain, LIFEWAY.

Infographic

Gouda cheese vs Kefir infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Gouda cheese
Gouda cheese
8
:
2
Kefir
Kefir
Contains more Calcium +438.5%
Contains more Iron +500%
Contains more Magnesium +141.7%
Contains more Phosphorus +420%
Contains more Zinc +747.8%
Contains more Copper +300%
Contains more Manganese +120%
Contains more Selenium +302.8%
Contains more Potassium +35.5%
Contains less Sodium -95.1%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +438.5%
Contains more Iron +500%
Contains more Magnesium +141.7%
Contains more Phosphorus +420%
Contains more Zinc +747.8%
Contains more Copper +300%
Contains more Manganese +120%
Contains more Selenium +302.8%
Contains more Potassium +35.5%
Contains less Sodium -95.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Gouda cheese
Gouda cheese
6
:
5
Kefir
Kefir
Contains more Vitamin E +1100%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B6 +37.9%
Contains more Folate +61.5%
Contains more Vitamin B12 +431%
Contains more Vitamin K +2200%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +13.2%
Equal in Vitamin A - 569
Equal in Vitamin B1 - 0.03
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B6 +37.9%
Contains more Folate +61.5%
Contains more Vitamin B12 +431%
Contains more Vitamin K +2200%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +13.2%
Equal in Vitamin A - 569
Equal in Vitamin B1 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Kefir
Kefir
Contains more Protein +558%
Contains more Fats +2850.5%
Contains more Other +439.7%
Contains more Carbs +101.8%
Contains more Water +117.2%
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +558%
Contains more Fats +2850.5%
Contains more Other +439.7%
Contains more Carbs +101.8%
Contains more Water +117.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +2399%
Contains more Polyunsaturated fat +1139.6%
Contains less Saturated Fat -96.3%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2399%
Contains more Polyunsaturated fat +1139.6%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Kefir
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Kefir Opinion
Net carbs 2.22g 4.48g Kefir
Protein 24.94g 3.79g Gouda cheese
Fats 27.44g 0.93g Gouda cheese
Carbs 2.22g 4.48g Kefir
Calories 356kcal 41kcal Gouda cheese
Sugar 2.22g 4.61g Gouda cheese
Calcium 700mg 130mg Gouda cheese
Iron 0.24mg 0.04mg Gouda cheese
Magnesium 29mg 12mg Gouda cheese
Phosphorus 546mg 105mg Gouda cheese
Potassium 121mg 164mg Kefir
Sodium 819mg 40mg Kefir
Zinc 3.9mg 0.46mg Gouda cheese
Copper 0.036mg 0.009mg Gouda cheese
Manganese 0.011mg 0.005mg Gouda cheese
Selenium 14.5µg 3.6µg Gouda cheese
Vitamin A 563IU 569IU Kefir
Vitamin A RAE 165µg 171µg Kefir
Vitamin E 0.24mg 0.02mg Gouda cheese
Vitamin D 20IU 41IU Kefir
Vitamin D 0.5µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.03mg 0.03mg
Vitamin B2 0.334mg 0.135mg Gouda cheese
Vitamin B3 0.063mg 0.15mg Kefir
Vitamin B5 0.34mg 0.385mg Kefir
Vitamin B6 0.08mg 0.058mg Gouda cheese
Folate 21µg 13µg Gouda cheese
Vitamin B12 1.54µg 0.29µg Gouda cheese
Vitamin K 2.3µg 0.1µg Gouda cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese
Cholesterol 114mg 5mg Kefir
Trans Fat 0.037g Gouda cheese
Saturated Fat 17.614g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 7.747g 0.31g Gouda cheese
Polyunsaturated fat 0.657g 0.053g Gouda cheese
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Gouda cheese
16%
Kefir
Minerals Daily Need Coverage Score
79%
Gouda cheese
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 779mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.956g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 2.39g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.