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  6. Gruyere cheese vs. Kefir

Gruyere cheese vs. Kefir — In-Depth Nutrition Comparison

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Important differences between gruyere cheese and kefir

  • Kefir has less calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
  • Gruyere cheese's daily need coverage for saturated fat is 91% more.
  • Gruyere cheese has 22 times more cholesterol than kefir. Gruyere cheese has 110mg of cholesterol, while kefir has 5mg.
  • Kefir is lower in saturated fat.
  • Kefir has a higher glycemic index than gruyere cheese.

The food varieties used in the comparison are Cheese, gruyere and Kefir, lowfat, plain, LIFEWAY.

Infographic

Gruyere 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 26% 303% 7.1% 6.4% 11% 106% 259% 93% 2.2% 79%
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 +200%
Contains more CalciumCalcium +677.7%
Contains more IronIron +325%
Contains more CopperCopper +255.6%
Contains more ZincZinc +747.8%
Contains more PhosphorusPhosphorus +476.2%
Contains more ManganeseManganese +240%
Contains more SeleniumSelenium +302.8%
Contains more PotassiumPotassium +102.5%
Contains less SodiumSodium -94.4%

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% 90% 5.6% 9% 15% 64% 2% 34% 19% 200% 6.8% 7.5% 8.4%
Kefir
Kefir
4
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 +58.5%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin B12Vitamin B12 +451.7%
Contains more Vitamin KVitamin K +2600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more FolateFolate +30%
~equal in Choline ~15.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 32% 33% 4%
Protein: 29.81 g
Fats: 32.34 g
Carbs: 0.36 g
Water: 33.19 g
Other: 4.3 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 +686.5%
Contains more FatsFats +3377.4%
Contains more OtherOther +489%
Contains more CarbsCarbs +1144.4%
Contains more WaterWater +171.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 33% 6%
Saturated fat: Sat. Fat 18.913 g
Monounsaturated fat: Mono. Fat 10.043 g
Polyunsaturated fat: Poly. Fat 1.733 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 +3139.7%
Contains more Poly. FatPolyunsaturated fat +3169.8%
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.
Gruyere cheese Kefir
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Gruyere cheese Kefir DV% diff.
Calcium 1011mg 130mg 88%
Saturated fat 18.913g 0.658g 83%
Phosphorus 605mg 105mg 71%
Vitamin B12 1.6µg 0.29µg 55%
Protein 29.81g 3.79g 52%
Fats 32.34g 0.93g 48%
Cholesterol 110mg 5mg 35%
Zinc 3.9mg 0.46mg 31%
Sodium 714mg 40mg 29%
Monounsaturated fat 10.043g 0.31g 24%
Selenium 14.5µg 3.6µg 20%
Calories 413kcal 41kcal 19%
Polyunsaturated fat 1.733g 0.053g 11%
Vitamin A 271µg 171µg 11%
Vitamin B2 0.279mg 0.135mg 11%
Magnesium 36mg 12mg 6%
Vitamin B5 0.562mg 0.385mg 4%
Vitamin B1 0.06mg 0.03mg 3%
Copper 0.032mg 0.009mg 3%
Vitamin K 2.7µg 0.1µg 2%
Vitamin B6 0.081mg 0.058mg 2%
Potassium 81mg 164mg 2%
Iron 0.17mg 0.04mg 2%
Vitamin D 0.6µg 1µg 2%
Vitamin E 0.28mg 0.02mg 2%
Vitamin D 24IU 41IU 2%
Manganese 0.017mg 0.005mg 1%
Carbs 0.36g 4.48g 1%
Folate 10µg 13µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.36g 4.48g N/A
Sugar 0.36g 4.61g N/A
Vitamin B3 0.106mg 0.15mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
Tryptophan 0.421mg 0%
Threonine 1.089mg 0%
Isoleucine 1.612mg 0%
Leucine 3.102mg 0%
Lysine 2.71mg 0%
Methionine 0.822mg 0%
Phenylalanine 1.743mg 0%
Valine 2.243mg 0%
Histidine 1.117mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gruyere 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
35%
Gruyere cheese
16%
Kefir
Minerals Daily Need Coverage Score
89%
Gruyere cheese
15%
Kefir

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 105mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 674mg)
Which food is lower in Saturated fat?
Kefir
Kefir is lower in Saturated fat (difference - 18.255g)
Which food is lower in Sugar?
Gruyere cheese
Gruyere cheese is lower in Sugar (difference - 4.25g)
Which food is lower in glycemic index?
Gruyere cheese
Gruyere cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gruyere cheese
Gruyere cheese is relatively richer in minerals
Which food is richer in vitamins?
Gruyere cheese
Gruyere cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gruyere cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171242/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.