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  6. Kefir vs. American cheese

Kefir vs. American cheese — In-Depth Nutrition Comparison

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Important differences between Kefir and American cheese

  • Kefir has less Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin A RAE, and Vitamin B2.
  • American cheese's daily need coverage for Calcium is 92% more.
  • Kefir is lower in Cholesterol.

The food varieties used in the comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Kefir vs American cheese 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.
Kefir
Kefir
2
:
8
American cheese
American cheese
Contains more Potassium +24.2%
Contains less Sodium -97.6%
Contains more Calcium +703.8%
Contains more Iron +1475%
Contains more Magnesium +116.7%
Contains more Phosphorus +510.5%
Contains more Zinc +441.3%
Contains more Copper +411.1%
Contains more Manganese +720%
Contains more Selenium +461.1%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Potassium +24.2%
Contains less Sodium -97.6%
Contains more Calcium +703.8%
Contains more Iron +1475%
Contains more Magnesium +116.7%
Contains more Phosphorus +510.5%
Contains more Zinc +441.3%
Contains more Copper +411.1%
Contains more Manganese +720%
Contains more Selenium +461.1%

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.
Kefir
Kefir
6
:
6
American cheese
American cheese
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +97.4%
Contains more Folate +62.5%
Contains more Vitamin A +66.1%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2500%
Equal in Vitamin B5 - 0.403
Equal in Vitamin B6 - 0.054
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%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +97.4%
Contains more Folate +62.5%
Contains more Vitamin A +66.1%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2500%
Equal in Vitamin B5 - 0.403
Equal in Vitamin B6 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
American cheese
American cheese
Contains more Carbs +21.1%
Contains more Water +127.4%
Contains more Protein +378.4%
Contains more Fats +3318.3%
Contains more Other +827.4%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more Carbs +21.1%
Contains more Water +127.4%
Contains more Protein +378.4%
Contains more Fats +3318.3%
Contains more Other +827.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
American cheese
American cheese
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +2556.8%
Contains more Polyunsaturated fat +2326.4%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +2556.8%
Contains more Polyunsaturated fat +2326.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
:
0
American cheese
American cheese
Contains more Lactose +72.1%
Contains more Galactose +727.3%
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
American cheese
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more Lactose +72.1%
Contains more Galactose +727.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir American cheese
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 Kefir American cheese Opinion
Net carbs 4.48g 3.7g Kefir
Protein 3.79g 18.13g American cheese
Fats 0.93g 31.79g American cheese
Carbs 4.48g 3.7g Kefir
Calories 41kcal 371kcal American cheese
Sugar 4.61g 2.26g American cheese
Calcium 130mg 1045mg American cheese
Iron 0.04mg 0.63mg American cheese
Magnesium 12mg 26mg American cheese
Phosphorus 105mg 641mg American cheese
Potassium 164mg 132mg Kefir
Sodium 40mg 1671mg Kefir
Zinc 0.46mg 2.49mg American cheese
Copper 0.009mg 0.046mg American cheese
Manganese 0.005mg 0.041mg American cheese
Selenium 3.6µg 20.2µg American cheese
Vitamin A 569IU 945IU American cheese
Vitamin A RAE 171µg 250µg American cheese
Vitamin E 0.02mg 0.8mg American cheese
Vitamin D 41IU 23IU Kefir
Vitamin D 1µg 0.6µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.015mg Kefir
Vitamin B2 0.135mg 0.234mg American cheese
Vitamin B3 0.15mg 0.076mg Kefir
Vitamin B5 0.385mg 0.403mg American cheese
Vitamin B6 0.058mg 0.054mg Kefir
Folate 13µg 8µg Kefir
Vitamin B12 0.29µg 1.5µg American cheese
Vitamin K 0.1µg 2.6µg American cheese
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Cholesterol 5mg 100mg Kefir
Trans Fat 0.037g 1.144g Kefir
Saturated Fat 0.658g 18.057g Kefir
Omega-3 - DHA 0g 0.006g American cheese
Omega-3 - EPA 0g 0.012g American cheese
Omega-3 - DPA 0.001g 0.021g American cheese
Monounsaturated Fat 0.31g 8.236g American cheese
Polyunsaturated fat 0.053g 1.286g American cheese
Omega-6 - Eicosadienoic acid 0g 0.009g American cheese
Omega-6 - Linoleic acid 0.029g 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0g 0.001g American cheese
Omega-3 - ALA 0.006g 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0g 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir American cheese
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
16%
Kefir
32%
American cheese
Minerals Daily Need Coverage Score
15%
Kefir
106%
American cheese

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1631mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 17.399g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 2.35g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
American cheese
American 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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.