Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. American cheese
  5. Compare
  6. American cheese vs. Kefir

American cheese vs. Kefir — In-Depth Nutrition Comparison

Compare

Important differences between American cheese and Kefir

  • Kefir has less Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin A RAE, and Vitamin B2.
  • American cheese's daily need coverage for Calcium is 92% more.
  • American cheese has 42 times more Sodium than Kefir. American cheese has 1671mg of Sodium, while Kefir has 40mg.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Kefir, lowfat, plain, LIFEWAY.

Infographic

American 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.
American cheese
American cheese
8
:
2
Kefir
Kefir
Contains more Calcium +703.8%
Contains more Iron +1475%
Contains more Magnesium +116.7%
Contains more Phosphorus +510.5%
Contains more Zinc +441.3%
Contains more Copper +411.1%
Contains more Manganese +720%
Contains more Selenium +461.1%
Contains more Potassium +24.2%
Contains less Sodium -97.6%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +703.8%
Contains more Iron +1475%
Contains more Magnesium +116.7%
Contains more Phosphorus +510.5%
Contains more Zinc +441.3%
Contains more Copper +411.1%
Contains more Manganese +720%
Contains more Selenium +461.1%
Contains more Potassium +24.2%
Contains less Sodium -97.6%

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.
American cheese
American cheese
6
:
6
Kefir
Kefir
Contains more Vitamin A +66.1%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2500%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +97.4%
Contains more Folate +62.5%
Equal in Vitamin B5 - 0.385
Equal in Vitamin B6 - 0.058
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
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 A +66.1%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2500%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +97.4%
Contains more Folate +62.5%
Equal in Vitamin B5 - 0.385
Equal in Vitamin B6 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
3
:
2
Kefir
Kefir
Contains more Protein +378.4%
Contains more Fats +3318.3%
Contains more Other +827.4%
Contains more Carbs +21.1%
Contains more Water +127.4%
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +378.4%
Contains more Fats +3318.3%
Contains more Other +827.4%
Contains more Carbs +21.1%
Contains more Water +127.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +2556.8%
Contains more Polyunsaturated fat +2326.4%
Contains less Saturated Fat -96.4%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2556.8%
Contains more Polyunsaturated fat +2326.4%
Contains less Saturated Fat -96.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
American cheese
American cheese
0
:
2
Kefir
Kefir
Contains more Lactose +72.1%
Contains more Galactose +727.3%
American cheese
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
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
Contains more Lactose +72.1%
Contains more Galactose +727.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American 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 American cheese Kefir Opinion
Net carbs 3.7g 4.48g Kefir
Protein 18.13g 3.79g American cheese
Fats 31.79g 0.93g American cheese
Carbs 3.7g 4.48g Kefir
Calories 371kcal 41kcal American cheese
Sugar 2.26g 4.61g American cheese
Calcium 1045mg 130mg American cheese
Iron 0.63mg 0.04mg American cheese
Magnesium 26mg 12mg American cheese
Phosphorus 641mg 105mg American cheese
Potassium 132mg 164mg Kefir
Sodium 1671mg 40mg Kefir
Zinc 2.49mg 0.46mg American cheese
Copper 0.046mg 0.009mg American cheese
Manganese 0.041mg 0.005mg American cheese
Selenium 20.2µg 3.6µg American cheese
Vitamin A 945IU 569IU American cheese
Vitamin A RAE 250µg 171µg American cheese
Vitamin E 0.8mg 0.02mg American cheese
Vitamin D 23IU 41IU Kefir
Vitamin D 0.6µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.015mg 0.03mg Kefir
Vitamin B2 0.234mg 0.135mg American cheese
Vitamin B3 0.076mg 0.15mg Kefir
Vitamin B5 0.403mg 0.385mg American cheese
Vitamin B6 0.054mg 0.058mg Kefir
Folate 8µg 13µg Kefir
Vitamin B12 1.5µg 0.29µg American cheese
Vitamin K 2.6µg 0.1µg American cheese
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Cholesterol 100mg 5mg Kefir
Trans Fat 1.144g 0.037g Kefir
Saturated Fat 18.057g 0.658g Kefir
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0.001g American cheese
Monounsaturated Fat 8.236g 0.31g American cheese
Polyunsaturated fat 1.286g 0.053g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0g American cheese
Omega-6 - Linoleic acid 0.79g 0.029g American cheese
Omega-6 - Gamma-linoleic acid 0.001g 0g American cheese
Omega-3 - ALA 0.137g 0.006g American cheese
Omega-3 - Eicosatrienoic acid 0.001g 0g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0.002g American cheese

Which food is preferable for your diet?

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

People also compare

American cheese
American cheese vs Swiss cheese
Swiss cheese
American cheese
American cheese vs Roquefort
Roquefort
American cheese
American cheese vs Romano cheese
Romano cheese
Kefir
Kefir vs Yogurt
Yogurt
Kefir
Kefir vs Buttermilk
Buttermilk
Kefir
Kefir vs Greek yogurt
Greek yogurt

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
32%
American cheese
16%
Kefir
Minerals Daily Need Coverage Score
106%
American cheese
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1631mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 17.399g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 2.35g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
American cheese
American 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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.