Cheese vs. Kefir — In-Depth Nutrition Comparison
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How are cheese and kefir different?
- Kefir contains less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than cheese.
- Cheese covers your daily need for saturated fat, 91% more than kefir.
- Cheese has 20 times more cholesterol than kefir. Cheese has 99mg of cholesterol, while kefir has 5mg.
- Kefir contains less saturated fat.
- Kefir has a higher glycemic index. The glycemic index of kefir is 36, while the glycemic index of cheese is 0.
Cheese, cheddar and Kefir, lowfat, plain, LIFEWAY types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +446.2% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +691.3% |
| Contains more PhosphorusPhosphorus | +333.3% |
| Contains more ManganeseManganese | +440% |
| Contains more SeleniumSelenium | +691.7% |
| Contains more PotassiumPotassium | +115.8% |
| Contains less SodiumSodium | -93.9% |
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.
| Contains more Vitamin AVitamin A | +93% |
| Contains more Vitamin EVitamin E | +3450% |
| Contains more Vitamin B2Vitamin B2 | +217% |
| Contains more Vitamin B6Vitamin B6 | +13.8% |
| Contains more Vitamin B12Vitamin B12 | +279.3% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +107.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +154.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +503.4% |
| Contains more FatsFats | +3481.7% |
| Contains more OtherOther | +408.2% |
| Contains more CarbsCarbs | +45% |
| Contains more WaterWater | +143.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2882.6% |
| Contains more Poly. FatPolyunsaturated fat | +2581.1% |
| Contains less Sat. FatSaturated fat | -96.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +2983.3% |
| Contains more GalactoseGalactose | +810% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 18.867g | 0.658g | 83% |
| Calcium | 710mg | 130mg | 58% |
| Fats | 33.31g | 0.93g | 50% |
| Phosphorus | 455mg | 105mg | 50% |
| Selenium | 28.5µg | 3.6µg | 45% |
| Protein | 22.87g | 3.79g | 38% |
| Vitamin B12 | 1.1µg | 0.29µg | 34% |
| Cholesterol | 99mg | 5mg | 31% |
| Zinc | 3.64mg | 0.46mg | 29% |
| Sodium | 653mg | 40mg | 27% |
| Vitamin B2 | 0.428mg | 0.135mg | 23% |
| Monounsaturated fat | 9.246g | 0.31g | 22% |
| Calories | 404kcal | 41kcal | 18% |
| Vitamin A | 330µg | 171µg | 18% |
| Polyunsaturated fat | 1.421g | 0.053g | 9% |
| Vitamin E | 0.71mg | 0.02mg | 5% |
| Folate | 27µg | 13µg | 4% |
| Magnesium | 27mg | 12mg | 4% |
| Potassium | 76mg | 164mg | 3% |
| Vitamin D | 0.6µg | 1µg | 2% |
| Copper | 0.03mg | 0.009mg | 2% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Vitamin D | 24IU | 41IU | 2% |
| Manganese | 0.027mg | 0.005mg | 1% |
| Iron | 0.14mg | 0.04mg | 1% |
| Vitamin B3 | 0.059mg | 0.15mg | 1% |
| Vitamin B6 | 0.066mg | 0.058mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.09g | 4.48g | 0% |
| Net carbs | 3.09g | 4.48g | N/A |
| Sugar | 0.48g | 4.61g | N/A |
| Vitamin B1 | 0.029mg | 0.03mg | 0% |
| Vitamin B5 | 0.41mg | 0.385mg | 0% |
| Trans fat | 0.917g | 0.037g | N/A |
| Choline | 16.5mg | 15.2mg | 0% |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0.017g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
79%
15%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 613mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 18.209g)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 4.13g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese is relatively richer in vitamins