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Edam vs. Kefir — In-Depth Nutrition Comparison

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What are the differences between Edam and Kefir?

  • The amount of Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE in Edam is higher than in Kefir.
  • Edam's daily need coverage for Saturated Fat is 85% more.
  • Kefir contains 20 times less Sodium than Edam. Edam contains 812mg of Sodium, while Kefir contains 40mg.
  • Kefir has less Saturated Fat.

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

Infographic

Edam 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.
Edam
9
:
1
Kefir
Contains more Calcium +462.3%
Contains more Iron +1000%
Contains more Magnesium +150%
Contains more Phosphorus +410.5%
Contains more Potassium +14.6%
Contains more Zinc +715.2%
Contains more Copper +300%
Contains more Manganese +120%
Contains more Selenium +302.8%
Contains less Sodium -95.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +462.3%
Contains more Iron +1000%
Contains more Magnesium +150%
Contains more Phosphorus +410.5%
Contains more Potassium +14.6%
Contains more Zinc +715.2%
Contains more Copper +300%
Contains more Manganese +120%
Contains more Selenium +302.8%
Contains less Sodium -95.1%

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.
Edam
8
:
4
Kefir
Contains more Vitamin A +45%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +188.1%
Contains more Vitamin B6 +31%
Contains more Folate +23.1%
Contains more Vitamin B12 +431%
Contains more Vitamin K +2200%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B5 +37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 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 +45%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +188.1%
Contains more Vitamin B6 +31%
Contains more Folate +23.1%
Contains more Vitamin B12 +431%
Contains more Vitamin K +2200%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B5 +37%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
3
:
2
Kefir
Contains more Protein +559.4%
Contains more Fats +2889.2%
Contains more Other +478.1%
Contains more Carbs +213.3%
Contains more Water +116.7%
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +559.4%
Contains more Fats +2889.2%
Contains more Other +478.1%
Contains more Carbs +213.3%
Contains more Water +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
:
1
Kefir
Contains more Monounsaturated Fat +2521%
Contains more Polyunsaturated fat +1154.7%
Contains less Saturated Fat -96.3%
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2521%
Contains more Polyunsaturated fat +1154.7%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edam 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 Edam Kefir Opinion
Net carbs 1.43g 4.48g Kefir
Protein 24.99g 3.79g Edam
Fats 27.8g 0.93g Edam
Carbs 1.43g 4.48g Kefir
Calories 357kcal 41kcal Edam
Sugar 1.43g 4.61g Edam
Calcium 731mg 130mg Edam
Iron 0.44mg 0.04mg Edam
Magnesium 30mg 12mg Edam
Phosphorus 536mg 105mg Edam
Potassium 188mg 164mg Edam
Sodium 812mg 40mg Kefir
Zinc 3.75mg 0.46mg Edam
Copper 0.036mg 0.009mg Edam
Manganese 0.011mg 0.005mg Edam
Selenium 14.5µg 3.6µg Edam
Vitamin A 825IU 569IU Edam
Vitamin A RAE 243µg 171µg Edam
Vitamin E 0.24mg 0.02mg Edam
Vitamin D 20IU 41IU Kefir
Vitamin D 0.5µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.037mg 0.03mg Edam
Vitamin B2 0.389mg 0.135mg Edam
Vitamin B3 0.082mg 0.15mg Kefir
Vitamin B5 0.281mg 0.385mg Kefir
Vitamin B6 0.076mg 0.058mg Edam
Folate 16µg 13µg Edam
Vitamin B12 1.54µg 0.29µg Edam
Vitamin K 2.3µg 0.1µg Edam
Tryptophan 0.352mg Edam
Threonine 0.932mg Edam
Isoleucine 1.308mg Edam
Leucine 2.57mg Edam
Lysine 2.66mg Edam
Methionine 0.721mg Edam
Phenylalanine 1.434mg Edam
Valine 1.81mg Edam
Histidine 1.034mg Edam
Cholesterol 89mg 5mg Kefir
Trans Fat 0.037g Edam
Saturated Fat 17.572g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 8.125g 0.31g Edam
Polyunsaturated fat 0.665g 0.053g Edam
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
Edam Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Edam
16%
Kefir
Minerals Daily Need Coverage Score
80%
Edam
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 772mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.914g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.6)
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 3.18g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Edam
Edam is relatively richer in minerals
Which food is richer in vitamins?
Edam
Edam 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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.