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  6. Goat cheese vs. Kefir

Goat cheese vs. Kefir — In-Depth Nutrition Comparison

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What are the main differences between goat cheese and kefir?

  • Goat cheese has more copper, vitamin B2, phosphorus, iron, vitamin A, calcium, and vitamin B3 than kefir.
  • Goat cheese's daily need coverage for saturated fat is 100% higher.
  • Kefir has 63 times less copper than goat cheese. Goat cheese has 0.564mg of copper, while kefir has 0.009mg.
  • Kefir is lower in saturated fat.
  • Kefir has a higher glycemic index (36) than goat cheese (0).

We used Cheese, goat, semisoft type and Kefir, lowfat, plain, LIFEWAY types in this comparison.

Infographic

Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Kefir
Kefir
1
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 +141.7%
Contains more CalciumCalcium +129.2%
Contains more IronIron +3950%
Contains more CopperCopper +6166.7%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +257.1%
Contains more ManganeseManganese +1760%
Contains less SodiumSodium -90.4%
~equal in Potassium ~164mg
~equal in Selenium ~3.6µg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +138%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +400.7%
Contains more Vitamin B3Vitamin B3 +665.3%
Contains more Vitamin KVitamin K +2400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B12Vitamin B12 +31.8%
Contains more FolateFolate +550%
~equal in Vitamin B6 ~0.058mg
~equal in Choline ~15.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +469.4%
Contains more FatsFats +3108.6%
Contains more OtherOther +302.7%
Contains more CarbsCarbs +3633.3%
Contains more WaterWater +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +2096.1%
Contains more Poly. FatPolyunsaturated fat +1237.7%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat cheese Kefir
Lower in Cholesterol ok
Lower in Sodium 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 Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Kefir DV% diff.
Saturated fat 20.639g 0.658g 91%
Copper 0.564mg 0.009mg 62%
Fats 29.84g 0.93g 44%
Vitamin B2 0.676mg 0.135mg 42%
Phosphorus 375mg 105mg 39%
Protein 21.58g 3.79g 36%
Vitamin A 407µg 171µg 26%
Cholesterol 79mg 5mg 25%
Iron 1.62mg 0.04mg 20%
Calcium 298mg 130mg 17%
Calories 364kcal 41kcal 16%
Monounsaturated fat 6.808g 0.31g 16%
Sodium 415mg 40mg 16%
Vitamin B3 1.148mg 0.15mg 6%
Manganese 0.093mg 0.005mg 4%
Magnesium 29mg 12mg 4%
Vitamin B1 0.072mg 0.03mg 4%
Polyunsaturated fat 0.709g 0.053g 4%
Vitamin B5 0.19mg 0.385mg 4%
Vitamin B12 0.22µg 0.29µg 3%
Folate 2µg 13µg 3%
Vitamin D 0.5µg 1µg 3%
Zinc 0.66mg 0.46mg 2%
Vitamin E 0.26mg 0.02mg 2%
Vitamin K 2.5µg 0.1µg 2%
Vitamin D 22IU 41IU 2%
Carbs 0.12g 4.48g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.12g 4.48g N/A
Potassium 158mg 164mg 0%
Sugar 0.12g 4.61g N/A
Selenium 3.8µg 3.6µg 0%
Vitamin B6 0.06mg 0.058mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat 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
32%
Goat cheese
16%
Kefir
Minerals Daily Need Coverage Score
64%
Goat cheese
15%
Kefir

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 74mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Kefir
Kefir is lower in Saturated fat (difference - 19.981g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 4.49g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.