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  6. Colby cheese vs. Kefir

Colby cheese vs. Kefir — In-Depth Nutrition Comparison

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Significant differences between colby cheese and kefir

  • The amount of calcium, phosphorus, zinc, vitamin B12, selenium, vitamin B2, and iron in colby cheese is higher than in kefir.
  • Colby cheese covers your daily saturated fat needs 98% more than kefir.
  • Kefir has 19 times less cholesterol than colby cheese. Colby cheese has 95mg of cholesterol, while kefir has 5mg.
  • Kefir contains less saturated fat.

Specific food types used in this comparison are Cheese, colby and Kefir, lowfat, plain, LIFEWAY.

Infographic

Colby 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 19% 206% 11% 29% 14% 84% 196% 79% 1.6% 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 +116.7%
Contains more CalciumCalcium +426.9%
Contains more IronIron +1800%
Contains more CopperCopper +366.7%
Contains more ZincZinc +567.4%
Contains more PhosphorusPhosphorus +335.2%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +302.8%
Contains more PotassiumPotassium +29.1%
Contains less SodiumSodium -93.4%

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% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 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% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin AVitamin A +54.4%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +186.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +83.3%
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Colby cheese Kefir DV% diff.
Saturated fat 20.218g 0.658g 89%
Calcium 685mg 130mg 56%
Phosphorus 457mg 105mg 50%
Fats 32.11g 0.93g 48%
Protein 23.76g 3.79g 40%
Cholesterol 95mg 5mg 30%
Sodium 604mg 40mg 25%
Zinc 3.07mg 0.46mg 24%
Vitamin B12 0.83µg 0.29µg 23%
Monounsaturated fat 9.28g 0.31g 22%
Selenium 14.5µg 3.6µg 20%
Vitamin B2 0.375mg 0.135mg 18%
Calories 394kcal 41kcal 18%
Vitamin A 264µg 171µg 10%
Iron 0.76mg 0.04mg 9%
Polyunsaturated fat 0.953g 0.053g 6%
Copper 0.042mg 0.009mg 4%
Vitamin B5 0.21mg 0.385mg 4%
Magnesium 26mg 12mg 3%
Vitamin D 24IU 41IU 2%
Vitamin E 0.28mg 0.02mg 2%
Vitamin D 0.6µg 1µg 2%
Vitamin K 2.7µg 0.1µg 2%
Vitamin B6 0.079mg 0.058mg 2%
Folate 18µg 13µg 1%
Vitamin B1 0.015mg 0.03mg 1%
Carbs 2.57g 4.48g 1%
Potassium 127mg 164mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 2.57g 4.48g N/A
Sugar 0.52g 4.61g N/A
Manganese 0.012mg 0.005mg 0%
Vitamin B3 0.093mg 0.15mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
Tryptophan 0.305mg 0%
Threonine 0.845mg 0%
Isoleucine 1.475mg 0%
Leucine 2.275mg 0%
Lysine 1.978mg 0%
Methionine 0.622mg 0%
Phenylalanine 1.251mg 0%
Valine 1.586mg 0%
Histidine 0.834mg 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
24% 32% 3% 38% 3%
Protein: 23.76 g
Fats: 32.11 g
Carbs: 2.57 g
Water: 38.2 g
Other: 3.36 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 +526.9%
Contains more FatsFats +3352.7%
Contains more OtherOther +360.3%
Contains more CarbsCarbs +74.3%
Contains more WaterWater +135.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 20.218 g
Monounsaturated fat: Mono. Fat 9.28 g
Polyunsaturated fat: Poly. Fat 0.953 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 +2893.5%
Contains more Poly. FatPolyunsaturated fat +1698.1%
Contains less Sat. FatSaturated fat -96.7%

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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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.