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  6. Romano cheese vs. Kefir

Romano cheese vs. Kefir — In-Depth Nutrition Comparison

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What are the differences between Romano cheese and Kefir?

  • The amount of Phosphorus, Calcium, Vitamin B12, Selenium, Zinc, Vitamin B2, and Iron in Romano cheese is higher than in Kefir.
  • Romano cheese's daily need coverage for Phosphorus is 94% more.
  • Kefir contains 36 times less Sodium than Romano cheese. Romano cheese contains 1433mg of Sodium, while Kefir contains 40mg.

We used Cheese, romano and Kefir, lowfat, plain, LIFEWAY types in this article.

Infographic

Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 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 +241.7%
Contains more CalciumCalcium +718.5%
Contains more IronIron +1825%
Contains more CopperCopper +233.3%
Contains more ZincZinc +460.9%
Contains more PhosphorusPhosphorus +623.8%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +302.8%
Contains more PotassiumPotassium +90.7%
Contains less SodiumSodium -97.2%

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more Vitamin B6Vitamin B6 +46.6%
Contains more Vitamin B12Vitamin B12 +286.2%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +37.1%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more FolateFolate +85.7%
~equal in Vitamin B5 ~0.385mg
~equal in Choline ~15.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +739.1%
Contains more FatsFats +2796.8%
Contains more OtherOther +820.5%
Contains more CarbsCarbs +23.4%
Contains more WaterWater +191.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +2428.4%
Contains more Poly. FatPolyunsaturated fat +1018.9%
Contains less Sat. FatSaturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Kefir
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Kefir Opinion
Calories 387kcal 41kcal Romano cheese
Protein 31.8g 3.79g Romano cheese
Fats 26.94g 0.93g Romano cheese
Vitamin C 0mg 0.2mg Kefir
Net carbs 3.63g 4.48g Kefir
Carbs 3.63g 4.48g Kefir
Cholesterol 104mg 5mg Kefir
Vitamin D 20IU 41IU Kefir
Magnesium 41mg 12mg Romano cheese
Calcium 1064mg 130mg Romano cheese
Potassium 86mg 164mg Kefir
Iron 0.77mg 0.04mg Romano cheese
Sugar 0.73g 4.61g Romano cheese
Copper 0.03mg 0.009mg Romano cheese
Zinc 2.58mg 0.46mg Romano cheese
Phosphorus 760mg 105mg Romano cheese
Sodium 1433mg 40mg Kefir
Vitamin A 415IU 569IU Kefir
Vitamin A 96µg 171µg Kefir
Vitamin E 0.23mg 0.02mg Romano cheese
Vitamin D 0.5µg 1µg Kefir
Manganese 0.02mg 0.005mg Romano cheese
Selenium 14.5µg 3.6µg Romano cheese
Vitamin B1 0.037mg 0.03mg Romano cheese
Vitamin B2 0.37mg 0.135mg Romano cheese
Vitamin B3 0.077mg 0.15mg Kefir
Vitamin B5 0.424mg 0.385mg Romano cheese
Vitamin B6 0.085mg 0.058mg Romano cheese
Vitamin B12 1.12µg 0.29µg Romano cheese
Vitamin K 2.2µg 0.1µg Romano cheese
Folate 7µg 13µg Kefir
Trans Fat 0.037g Romano cheese
Choline 15.4mg 15.2mg Romano cheese
Saturated Fat 17.115g 0.658g Kefir
Monounsaturated Fat 7.838g 0.31g Romano cheese
Polyunsaturated fat 0.593g 0.053g Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano 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
Romano 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
27%
Romano cheese
15%
Kefir
Minerals Daily Need Coverage Score
106%
Romano cheese
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.88g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1393mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.457g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.