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  6. Blue cheese vs. Kefir

Blue cheese vs. Kefir — In-Depth Nutrition Comparison

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Summary of differences between Blue cheese and Kefir

  • Kefir has less Phosphorus, Calcium, Vitamin B12, Vitamin B5, Zinc, Selenium, and Vitamin B2 than Blue cheese.
  • Blue cheese covers your daily need of Saturated Fat 90% more than Kefir.
  • Blue cheese has 29 times more Sodium than Kefir. While Blue cheese has 1146mg of Sodium, Kefir has only 40mg.

These are the specific foods used in this comparison Cheese, blue and Kefir, lowfat, plain, LIFEWAY.

Infographic

Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Kefir
Kefir
1
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 +91.7%
Contains more CalciumCalcium +306.2%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +675%
Contains more CopperCopper +344.4%
Contains more ZincZinc +478.3%
Contains more PhosphorusPhosphorus +268.6%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +302.8%
Contains less SodiumSodium -96.5%

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% 43% 5% 15% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Kefir
Kefir
2
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 +26.7%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +183%
Contains more Vitamin B3Vitamin B3 +577.3%
Contains more Vitamin B5Vitamin B5 +349.1%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more Vitamin B12Vitamin B12 +320.7%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +176.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
~equal in Vitamin B1 ~0.03mg
~equal in Choline ~15.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +464.6%
Contains more FatsFats +2990.3%
Contains more OtherOther +600%
Contains more CarbsCarbs +91.5%
Contains more WaterWater +112.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated Fat: Sat. Fat 18.669 g
Monounsaturated Fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +2409%
Contains more Poly. FatPolyunsaturated fat +1409.4%
Contains less Sat. FatSaturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blue cheese Kefir Opinion
Calories 353kcal 41kcal Blue cheese
Protein 21.4g 3.79g Blue cheese
Fats 28.74g 0.93g Blue cheese
Vitamin C 0mg 0.2mg Kefir
Net carbs 2.34g 4.48g Kefir
Carbs 2.34g 4.48g Kefir
Cholesterol 75mg 5mg Kefir
Vitamin D 21IU 41IU Kefir
Magnesium 23mg 12mg Blue cheese
Calcium 528mg 130mg Blue cheese
Potassium 256mg 164mg Blue cheese
Iron 0.31mg 0.04mg Blue cheese
Sugar 0.5g 4.61g Blue cheese
Copper 0.04mg 0.009mg Blue cheese
Zinc 2.66mg 0.46mg Blue cheese
Phosphorus 387mg 105mg Blue cheese
Sodium 1146mg 40mg Kefir
Vitamin A 721IU 569IU Blue cheese
Vitamin A 198µg 171µg Blue cheese
Vitamin E 0.25mg 0.02mg Blue cheese
Vitamin D 0.5µg 1µg Kefir
Manganese 0.009mg 0.005mg Blue cheese
Selenium 14.5µg 3.6µg Blue cheese
Vitamin B1 0.029mg 0.03mg Kefir
Vitamin B2 0.382mg 0.135mg Blue cheese
Vitamin B3 1.016mg 0.15mg Blue cheese
Vitamin B5 1.729mg 0.385mg Blue cheese
Vitamin B6 0.166mg 0.058mg Blue cheese
Vitamin B12 1.22µg 0.29µg Blue cheese
Vitamin K 2.4µg 0.1µg Blue cheese
Folate 36µg 13µg Blue cheese
Trans Fat 0.037g Blue cheese
Choline 15.4mg 15.2mg Blue cheese
Saturated Fat 18.669g 0.658g Kefir
Monounsaturated Fat 7.778g 0.31g Blue cheese
Polyunsaturated fat 0.8g 0.053g Blue cheese
Tryptophan 0.312mg Blue cheese
Threonine 0.785mg Blue cheese
Isoleucine 1.124mg Blue cheese
Leucine 1.919mg Blue cheese
Lysine 1.852mg Blue cheese
Methionine 0.584mg Blue cheese
Phenylalanine 1.087mg Blue cheese
Valine 1.556mg Blue cheese
Histidine 0.758mg Blue cheese
Omega-3 - ALA 0.006g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir
Omega-6 - Linoleic acid 0.029g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue 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
40%
Blue cheese
15%
Kefir
Minerals Daily Need Coverage Score
69%
Blue cheese
15%
Kefir

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1106mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 18.011g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.8)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 4.11g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Blue cheese
Blue cheese is relatively richer in minerals
Which food is richer in vitamins?
Blue cheese
Blue 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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.