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  6. Gouda cheese vs. Kefir

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.

Infographic

Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 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 +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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Kefir
Kefir
4
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 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%
~equal in Vitamin A ~171µg
~equal in Vitamin B1 ~0.03mg
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Kefir 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +2399%
Contains more Poly. FatPolyunsaturated fat +1139.6%
Contains less Sat. FatSaturated fat -96.3%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.