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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 for 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% 66% 5% 7.5% 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% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin AVitamin A +15.8%
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

All nutrients comparison - raw data values

Nutrient Blue cheese Kefir DV% diff.
Saturated fat 18.669g 0.658g 82%
Sodium 1146mg 40mg 48%
Fats 28.74g 0.93g 43%
Phosphorus 387mg 105mg 40%
Calcium 528mg 130mg 40%
Vitamin B12 1.22µg 0.29µg 39%
Protein 21.4g 3.79g 35%
Vitamin B5 1.729mg 0.385mg 27%
Cholesterol 75mg 5mg 23%
Selenium 14.5µg 3.6µg 20%
Zinc 2.66mg 0.46mg 20%
Monounsaturated fat 7.778g 0.31g 19%
Vitamin B2 0.382mg 0.135mg 19%
Calories 353kcal 41kcal 16%
Vitamin B6 0.166mg 0.058mg 8%
Folate 36µg 13µg 6%
Polyunsaturated fat 0.8g 0.053g 5%
Vitamin B3 1.016mg 0.15mg 5%
Vitamin D 21IU 41IU 3%
Vitamin A 198µg 171µg 3%
Vitamin D 0.5µg 1µg 3%
Copper 0.04mg 0.009mg 3%
Iron 0.31mg 0.04mg 3%
Potassium 256mg 164mg 3%
Magnesium 23mg 12mg 3%
Vitamin E 0.25mg 0.02mg 2%
Vitamin K 2.4µg 0.1µg 2%
Carbs 2.34g 4.48g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 2.34g 4.48g N/A
Sugar 0.5g 4.61g N/A
Manganese 0.009mg 0.005mg 0%
Vitamin B1 0.029mg 0.03mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
Tryptophan 0.312mg 0%
Threonine 0.785mg 0%
Isoleucine 1.124mg 0%
Leucine 1.919mg 0%
Lysine 1.852mg 0%
Methionine 0.584mg 0%
Phenylalanine 1.087mg 0%
Valine 1.556mg 0%
Histidine 0.758mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

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%

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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.