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  6. American cheese vs. Kefir

American cheese vs. Kefir — In-Depth Nutrition Comparison

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Important differences between American cheese and Kefir

  • Kefir has less Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin A, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Kefir
Kefir
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +703.8%
Contains more IronIron +1475%
Contains more CopperCopper +411.1%
Contains more ZincZinc +441.3%
Contains more PhosphorusPhosphorus +510.5%
Contains more ManganeseManganese +720%
Contains more SeleniumSelenium +461.1%
Contains more PotassiumPotassium +24.2%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 57% 16% 18% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Kefir
Kefir
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 34% 0.4% 30% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin AVitamin A +66.1%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B12Vitamin B12 +417.2%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +138.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more FolateFolate +62.5%
~equal in Vitamin B5 ~0.385mg
~equal in Vitamin B6 ~0.058mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Kefir
2
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 ProteinProtein +378.4%
Contains more FatsFats +3318.3%
Contains more OtherOther +827.4%
Contains more CarbsCarbs +21.1%
Contains more WaterWater +127.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated Fat: Sat. Fat 18.057 g
Monounsaturated Fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Kefir
Kefir
1
64% 30% 5%
Saturated Fat: Sat. Fat 0.658 g
Monounsaturated Fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated Fat +2556.8%
Contains more Poly. FatPolyunsaturated fat +2326.4%
Contains less Sat. FatSaturated Fat -96.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Kefir
2
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 LactoseLactose +72.1%
Contains more GalactoseGalactose +727.3%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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 Cholesterol ok
Lower in Sodium 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
Calories 371kcal 41kcal American cheese
Protein 18.13g 3.79g American cheese
Fats 31.79g 0.93g American cheese
Vitamin C 0mg 0.2mg Kefir
Net carbs 3.7g 4.48g Kefir
Carbs 3.7g 4.48g Kefir
Cholesterol 100mg 5mg Kefir
Vitamin D 23IU 41IU Kefir
Magnesium 26mg 12mg American cheese
Calcium 1045mg 130mg American cheese
Potassium 132mg 164mg Kefir
Iron 0.63mg 0.04mg American cheese
Sugar 2.26g 4.61g American cheese
Copper 0.046mg 0.009mg American cheese
Zinc 2.49mg 0.46mg American cheese
Phosphorus 641mg 105mg American cheese
Sodium 1671mg 40mg Kefir
Vitamin A 945IU 569IU American cheese
Vitamin A 250µg 171µg American cheese
Vitamin E 0.8mg 0.02mg American cheese
Vitamin D 0.6µg 1µg Kefir
Manganese 0.041mg 0.005mg American cheese
Selenium 20.2µg 3.6µg American cheese
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
Vitamin B12 1.5µg 0.29µg American cheese
Vitamin K 2.6µg 0.1µg American cheese
Folate 8µg 13µg Kefir
Trans Fat 1.144g 0.037g Kefir
Choline 36.2mg 15.2mg American cheese
Saturated Fat 18.057g 0.658g Kefir
Monounsaturated Fat 8.236g 0.31g American cheese
Polyunsaturated fat 1.286g 0.053g 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
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - ALA 0.137g 0.006g American cheese
Omega-3 - DPA 0.021g 0.001g American cheese
Omega-3 - Eicosatrienoic acid 0.001g 0g American cheese
Omega-6 - Gamma-linoleic acid 0.001g 0g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0.002g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0g American cheese
Omega-6 - Linoleic acid 0.79g 0.029g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Kefir
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
American cheese
15%
Kefir
Minerals Daily Need Coverage Score
106%
American cheese
15%
Kefir

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1631mg)
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.