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Cheddar Cheese vs. Kefir — In-Depth Nutrition Comparison

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How are Cheddar Cheese and Kefir different?

  • Kefir contains less Calcium, Phosphorus, Selenium, Vitamin B12, Zinc, Vitamin B2, and Vitamin A RAE than Cheddar Cheese.
  • Cheddar Cheese covers your daily need of Saturated Fat 91% more than Kefir.
  • Cheddar Cheese has 20 times more Cholesterol than Kefir. Cheddar Cheese has 99mg of Cholesterol, while Kefir has 5mg.
  • Kefir contains less Saturated Fat.

Cheese, cheddar and Kefir, lowfat, plain, LIFEWAY types were used in this article.

Infographic

Cheddar 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.
Contains more Calcium +446.2%
Contains more Iron +250%
Contains more Magnesium +125%
Contains more Phosphorus +333.3%
Contains more Zinc +691.3%
Contains more Copper +233.3%
Contains more Manganese +440%
Contains more Selenium +691.7%
Contains more Potassium +115.8%
Contains less Sodium -93.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +446.2%
Contains more Iron +250%
Contains more Magnesium +125%
Contains more Phosphorus +333.3%
Contains more Zinc +691.3%
Contains more Copper +233.3%
Contains more Manganese +440%
Contains more Selenium +691.7%
Contains more Potassium +115.8%
Contains less Sodium -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.
:
4
Kefir
Contains more Vitamin A +118.3%
Contains more Vitamin E +3450%
Contains more Vitamin B2 +217%
Contains more Vitamin B6 +13.8%
Contains more Folate +107.7%
Contains more Vitamin B12 +279.3%
Contains more Vitamin K +2300%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +154.2%
Equal in Vitamin B1 - 0.03
Equal in Vitamin B5 - 0.385
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin A +118.3%
Contains more Vitamin E +3450%
Contains more Vitamin B2 +217%
Contains more Vitamin B6 +13.8%
Contains more Folate +107.7%
Contains more Vitamin B12 +279.3%
Contains more Vitamin K +2300%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +154.2%
Equal in Vitamin B1 - 0.03
Equal in Vitamin B5 - 0.385

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +503.4%
Contains more Fats +3481.7%
Contains more Other +408.2%
Contains more Carbs +45%
Contains more Water +143.3%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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 Protein +503.4%
Contains more Fats +3481.7%
Contains more Other +408.2%
Contains more Carbs +45%
Contains more Water +143.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2882.6%
Contains more Polyunsaturated fat +2581.1%
Contains less Saturated Fat -96.5%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2882.6%
Contains more Polyunsaturated fat +2581.1%
Contains less Saturated Fat -96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Lactose +2983.3%
Contains more Galactose +810%
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Contains more Glucose +∞%
Contains more Lactose +2983.3%
Contains more Galactose +810%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Kefir
Lower in Sodium ok
Lower in Cholesterol 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 Cheddar Cheese Kefir Opinion
Net carbs 3.09g 4.48g Kefir
Protein 22.87g 3.79g Cheddar Cheese
Fats 33.31g 0.93g Cheddar Cheese
Carbs 3.09g 4.48g Kefir
Calories 404kcal 41kcal Cheddar Cheese
Sugar 0.48g 4.61g Cheddar Cheese
Calcium 710mg 130mg Cheddar Cheese
Iron 0.14mg 0.04mg Cheddar Cheese
Magnesium 27mg 12mg Cheddar Cheese
Phosphorus 455mg 105mg Cheddar Cheese
Potassium 76mg 164mg Kefir
Sodium 653mg 40mg Kefir
Zinc 3.64mg 0.46mg Cheddar Cheese
Copper 0.03mg 0.009mg Cheddar Cheese
Manganese 0.027mg 0.005mg Cheddar Cheese
Selenium 28.5µg 3.6µg Cheddar Cheese
Vitamin A 1242IU 569IU Cheddar Cheese
Vitamin A RAE 330µg 171µg Cheddar Cheese
Vitamin E 0.71mg 0.02mg Cheddar Cheese
Vitamin D 24IU 41IU Kefir
Vitamin D 0.6µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.029mg 0.03mg Kefir
Vitamin B2 0.428mg 0.135mg Cheddar Cheese
Vitamin B3 0.059mg 0.15mg Kefir
Vitamin B5 0.41mg 0.385mg Cheddar Cheese
Vitamin B6 0.066mg 0.058mg Cheddar Cheese
Folate 27µg 13µg Cheddar Cheese
Vitamin B12 1.1µg 0.29µg Cheddar Cheese
Vitamin K 2.4µg 0.1µg Cheddar Cheese
Tryptophan 0.547mg Cheddar Cheese
Threonine 1.044mg Cheddar Cheese
Isoleucine 1.206mg Cheddar Cheese
Leucine 1.939mg Cheddar Cheese
Lysine 1.025mg Cheddar Cheese
Methionine 0.547mg Cheddar Cheese
Phenylalanine 1.074mg Cheddar Cheese
Valine 1.404mg Cheddar Cheese
Histidine 0.547mg Cheddar Cheese
Cholesterol 99mg 5mg Kefir
Trans Fat 0.917g 0.037g Kefir
Saturated Fat 18.867g 0.658g Kefir
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0.001g Cheddar Cheese
Monounsaturated Fat 9.246g 0.31g Cheddar Cheese
Polyunsaturated fat 1.421g 0.053g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheddar Cheese
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Cheddar Cheese
16%
Kefir
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 613mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 18.209g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 4.13g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar 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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.