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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, Vitamin A RAE, Iron, 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.

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.
Goat cheese
Goat cheese
8
:
2
Kefir
Kefir
Contains more Calcium +129.2%
Contains more Iron +3950%
Contains more Magnesium +141.7%
Contains more Phosphorus +257.1%
Contains more Zinc +43.5%
Contains more Copper +6166.7%
Contains more Manganese +1760%
Contains less Sodium -90.4%
Equal in Potassium - 164
Equal in Selenium - 3.6
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +129.2%
Contains more Iron +3950%
Contains more Magnesium +141.7%
Contains more Phosphorus +257.1%
Contains more Zinc +43.5%
Contains more Copper +6166.7%
Contains more Manganese +1760%
Contains less Sodium -90.4%
Equal in Potassium - 164
Equal in Selenium - 3.6

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.
Goat cheese
Goat cheese
7
:
5
Kefir
Kefir
Contains more Vitamin A +157.3%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +400.7%
Contains more Vitamin B3 +665.3%
Contains more Vitamin K +2400%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +102.6%
Contains more Folate +550%
Contains more Vitamin B12 +31.8%
Equal in Vitamin B6 - 0.058
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Kefir
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 +157.3%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +400.7%
Contains more Vitamin B3 +665.3%
Contains more Vitamin K +2400%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +102.6%
Contains more Folate +550%
Contains more Vitamin B12 +31.8%
Equal in Vitamin B6 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Kefir
Kefir
Contains more Protein +469.4%
Contains more Fats +3108.6%
Contains more Other +302.7%
Contains more Carbs +3633.3%
Contains more Water +97.9%
Goat cheese
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
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 +469.4%
Contains more Fats +3108.6%
Contains more Other +302.7%
Contains more Carbs +3633.3%
Contains more Water +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +2096.1%
Contains more Polyunsaturated fat +1237.7%
Contains less Saturated Fat -96.8%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2096.1%
Contains more Polyunsaturated fat +1237.7%
Contains less Saturated 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 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 Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Kefir Opinion
Net carbs 0.12g 4.48g Kefir
Protein 21.58g 3.79g Goat cheese
Fats 29.84g 0.93g Goat cheese
Carbs 0.12g 4.48g Kefir
Calories 364kcal 41kcal Goat cheese
Sugar 0.12g 4.61g Goat cheese
Calcium 298mg 130mg Goat cheese
Iron 1.62mg 0.04mg Goat cheese
Magnesium 29mg 12mg Goat cheese
Phosphorus 375mg 105mg Goat cheese
Potassium 158mg 164mg Kefir
Sodium 415mg 40mg Kefir
Zinc 0.66mg 0.46mg Goat cheese
Copper 0.564mg 0.009mg Goat cheese
Manganese 0.093mg 0.005mg Goat cheese
Selenium 3.8µg 3.6µg Goat cheese
Vitamin A 1464IU 569IU Goat cheese
Vitamin A RAE 407µg 171µg Goat cheese
Vitamin E 0.26mg 0.02mg Goat cheese
Vitamin D 22IU 41IU Kefir
Vitamin D 0.5µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.072mg 0.03mg Goat cheese
Vitamin B2 0.676mg 0.135mg Goat cheese
Vitamin B3 1.148mg 0.15mg Goat cheese
Vitamin B5 0.19mg 0.385mg Kefir
Vitamin B6 0.06mg 0.058mg Goat cheese
Folate 2µg 13µg Kefir
Vitamin B12 0.22µg 0.29µg Kefir
Vitamin K 2.5µg 0.1µg Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Cholesterol 79mg 5mg Kefir
Trans Fat 0.037g Goat cheese
Saturated Fat 20.639g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 6.808g 0.31g Goat cheese
Polyunsaturated fat 0.709g 0.053g Goat 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
Goat 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
30%
Goat cheese
16%
Kefir
Minerals Daily Need Coverage Score
64%
Goat cheese
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 74mg)
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.