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  6. Kefir vs. Cheddar Cheese

Kefir vs. Cheddar Cheese — In-Depth Nutrition Comparison

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How are Kefir and Cheddar Cheese different?

  • Kefir contains less Calcium, Phosphorus, Selenium, Vitamin B12, Zinc, Vitamin B2, and Vitamin A RAE than Cheddar Cheese.
  • Cheddar Cheese covers your daily need of Saturated Fat 91% more than Kefir.
  • Kefir contains less Sodium.

Kefir, lowfat, plain, LIFEWAY and Cheese, cheddar types were used in this article.

Infographic

Kefir vs Cheddar Cheese 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.
Kefir
Kefir
2
:
8
Cheddar Cheese
Cheddar Cheese
Contains more Potassium +115.8%
Contains less Sodium -93.9%
Contains more Calcium +446.2%
Contains more Iron +250%
Contains more Magnesium +125%
Contains more Phosphorus +333.3%
Contains more Zinc +691.3%
Contains more Copper +233.3%
Contains more Manganese +440%
Contains more Selenium +691.7%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Potassium +115.8%
Contains less Sodium -93.9%
Contains more Calcium +446.2%
Contains more Iron +250%
Contains more Magnesium +125%
Contains more Phosphorus +333.3%
Contains more Zinc +691.3%
Contains more Copper +233.3%
Contains more Manganese +440%
Contains more Selenium +691.7%

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.
Kefir
Kefir
4
:
8
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +154.2%
Contains more Vitamin A +118.3%
Contains more Vitamin E +3450%
Contains more Vitamin B2 +217%
Contains more Vitamin B6 +13.8%
Contains more Folate +107.7%
Contains more Vitamin B12 +279.3%
Contains more Vitamin K +2300%
Equal in Vitamin B1 - 0.029
Equal in Vitamin B5 - 0.41
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%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +154.2%
Contains more Vitamin A +118.3%
Contains more Vitamin E +3450%
Contains more Vitamin B2 +217%
Contains more Vitamin B6 +13.8%
Contains more Folate +107.7%
Contains more Vitamin B12 +279.3%
Contains more Vitamin K +2300%
Equal in Vitamin B1 - 0.029
Equal in Vitamin B5 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Carbs +45%
Contains more Water +143.3%
Contains more Protein +503.4%
Contains more Fats +3481.7%
Contains more Other +408.2%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +45%
Contains more Water +143.3%
Contains more Protein +503.4%
Contains more Fats +3481.7%
Contains more Other +408.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +2882.6%
Contains more Polyunsaturated fat +2581.1%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +2882.6%
Contains more Polyunsaturated fat +2581.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
:
1
Cheddar Cheese
Cheddar Cheese
Contains more Lactose +2983.3%
Contains more Galactose +810%
Contains more Glucose +∞%
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Cheddar Cheese
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Lactose +2983.3%
Contains more Galactose +810%
Contains more Glucose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Cheddar Cheese
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 ok

All nutrients comparison - raw data values

Nutrient Kefir Cheddar Cheese Opinion
Net carbs 4.48g 3.09g Kefir
Protein 3.79g 22.87g Cheddar Cheese
Fats 0.93g 33.31g Cheddar Cheese
Carbs 4.48g 3.09g Kefir
Calories 41kcal 404kcal Cheddar Cheese
Sugar 4.61g 0.48g Cheddar Cheese
Calcium 130mg 710mg Cheddar Cheese
Iron 0.04mg 0.14mg Cheddar Cheese
Magnesium 12mg 27mg Cheddar Cheese
Phosphorus 105mg 455mg Cheddar Cheese
Potassium 164mg 76mg Kefir
Sodium 40mg 653mg Kefir
Zinc 0.46mg 3.64mg Cheddar Cheese
Copper 0.009mg 0.03mg Cheddar Cheese
Manganese 0.005mg 0.027mg Cheddar Cheese
Selenium 3.6µg 28.5µg Cheddar Cheese
Vitamin A 569IU 1242IU Cheddar Cheese
Vitamin A RAE 171µg 330µg Cheddar Cheese
Vitamin E 0.02mg 0.71mg Cheddar Cheese
Vitamin D 41IU 24IU Kefir
Vitamin D 1µg 0.6µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.029mg Kefir
Vitamin B2 0.135mg 0.428mg Cheddar Cheese
Vitamin B3 0.15mg 0.059mg Kefir
Vitamin B5 0.385mg 0.41mg Cheddar Cheese
Vitamin B6 0.058mg 0.066mg Cheddar Cheese
Folate 13µg 27µg Cheddar Cheese
Vitamin B12 0.29µg 1.1µg Cheddar Cheese
Vitamin K 0.1µg 2.4µg Cheddar Cheese
Tryptophan 0.547mg Cheddar Cheese
Threonine 1.044mg Cheddar Cheese
Isoleucine 1.206mg Cheddar Cheese
Leucine 1.939mg Cheddar Cheese
Lysine 1.025mg Cheddar Cheese
Methionine 0.547mg Cheddar Cheese
Phenylalanine 1.074mg Cheddar Cheese
Valine 1.404mg Cheddar Cheese
Histidine 0.547mg Cheddar Cheese
Cholesterol 5mg 99mg Kefir
Trans Fat 0.037g 0.917g Kefir
Saturated Fat 0.658g 18.867g Kefir
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0.001g 0.017g Cheddar Cheese
Monounsaturated Fat 0.31g 9.246g Cheddar Cheese
Polyunsaturated fat 0.053g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cheddar 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
Kefir Cheddar Cheese
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
16%
Kefir
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
15%
Kefir
79%
Cheddar Cheese

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 613mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 18.209g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 4.13g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.