Gouda cheese vs. Kefir — In-Depth Nutrition Comparison
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Differences between gouda cheese and kefir
- Kefir contains less phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2 than gouda cheese.
- Gouda cheese's daily need coverage for saturated fat is 85% higher.
- Kefir contains 23 times less cholesterol than gouda cheese. Gouda cheese contains 114mg of cholesterol, while kefir contains 5mg.
- The amount of saturated fat in kefir is lower.
- Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of kefir is 36.
The food types used in this comparison are Cheese, gouda and Kefir, lowfat, plain, LIFEWAY.
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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 MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +438.5% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +300% |
| Contains more ZincZinc | +747.8% |
| Contains more PhosphorusPhosphorus | +420% |
| Contains more ManganeseManganese | +120% |
| Contains more SeleniumSelenium | +302.8% |
| Contains more PotassiumPotassium | +35.5% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B2Vitamin B2 | +147.4% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +431% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +61.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B3Vitamin B3 | +138.1% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
| Contains more ProteinProtein | +558% |
| Contains more FatsFats | +2850.5% |
| Contains more OtherOther | +439.7% |
| Contains more CarbsCarbs | +101.8% |
| Contains more WaterWater | +117.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
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 | +2399% |
| Contains more Poly. FatPolyunsaturated fat | +1139.6% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 17.614g | 0.658g | 77% |
| Phosphorus | 546mg | 105mg | 63% |
| Calcium | 700mg | 130mg | 57% |
| Vitamin B12 | 1.54µg | 0.29µg | 52% |
| Protein | 24.94g | 3.79g | 42% |
| Fats | 27.44g | 0.93g | 41% |
| Cholesterol | 114mg | 5mg | 36% |
| Sodium | 819mg | 40mg | 34% |
| Zinc | 3.9mg | 0.46mg | 31% |
| Selenium | 14.5µg | 3.6µg | 20% |
| Monounsaturated fat | 7.747g | 0.31g | 19% |
| Calories | 356kcal | 41kcal | 16% |
| Vitamin B2 | 0.334mg | 0.135mg | 15% |
| Magnesium | 29mg | 12mg | 4% |
| Polyunsaturated fat | 0.657g | 0.053g | 4% |
| Copper | 0.036mg | 0.009mg | 3% |
| Vitamin D | 20IU | 41IU | 3% |
| Vitamin D | 0.5µg | 1µg | 3% |
| Iron | 0.24mg | 0.04mg | 3% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Folate | 21µg | 13µg | 2% |
| Vitamin B6 | 0.08mg | 0.058mg | 2% |
| Vitamin B5 | 0.34mg | 0.385mg | 1% |
| Vitamin B3 | 0.063mg | 0.15mg | 1% |
| Vitamin E | 0.24mg | 0.02mg | 1% |
| Vitamin A | 165µg | 171µg | 1% |
| Potassium | 121mg | 164mg | 1% |
| Carbs | 2.22g | 4.48g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 2.22g | 4.48g | N/A |
| Sugar | 2.22g | 4.61g | N/A |
| Manganese | 0.011mg | 0.005mg | 0% |
| Vitamin B1 | 0.03mg | 0.03mg | 0% |
| Trans fat | 0.037g | N/A | |
| Choline | 15.4mg | 15.2mg | 0% |
| Tryptophan | 0.352mg | 0% | |
| Threonine | 0.93mg | 0% | |
| Isoleucine | 1.306mg | 0% | |
| Leucine | 2.564mg | 0% | |
| Lysine | 2.654mg | 0% | |
| Methionine | 0.719mg | 0% | |
| Phenylalanine | 1.431mg | 0% | |
| Valine | 1.806mg | 0% | |
| Histidine | 1.032mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
79%
15%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 779mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 16.956g)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese is lower in Sugar (difference - 2.39g)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
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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.