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 B2, and vitamin A.
- 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
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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 PotassiumPotassium | +24.2% |
| Contains less SodiumSodium | -97.6% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +703.8% |
| Contains more IronIron | +1475% |
| Contains more CopperCopper | +411.1% |
| Contains more ZincZinc | +441.3% |
| Contains more PhosphorusPhosphorus | +510.5% |
| Contains more ManganeseManganese | +720% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +97.4% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin AVitamin A | +46.2% |
| Contains more Vitamin EVitamin E | +3900% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B12Vitamin B12 | +417.2% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more CholineCholine | +138.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Protein:
18.13 g
Fats:
31.79 g
Carbs:
3.7 g
Water:
39.61 g
Other:
6.77 g
| Contains more CarbsCarbs | +21.1% |
| Contains more WaterWater | +127.4% |
| Contains more ProteinProtein | +378.4% |
| Contains more FatsFats | +3318.3% |
| Contains more OtherOther | +827.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.658 g
Monounsaturated fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
Saturated fat:
Sat. Fat
18.057 g
Monounsaturated fat:
Mono. Fat
8.236 g
Polyunsaturated fat:
Poly. Fat
1.286 g
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +2556.8% |
| Contains more Poly. FatPolyunsaturated fat | +2326.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.7 g
Maltose:
0 g
Galactose:
0.91 g
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 LactoseLactose | +72.1% |
| Contains more GalactoseGalactose | +727.3% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
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. |
| Calcium | 130mg | 1045mg | 92% |
| Saturated fat | 0.658g | 18.057g | 79% |
| Phosphorus | 105mg | 641mg | 77% |
| Sodium | 40mg | 1671mg | 71% |
| Vitamin B12 | 0.29µg | 1.5µg | 50% |
| Fats | 0.93g | 31.79g | 47% |
| Cholesterol | 5mg | 100mg | 32% |
| Selenium | 3.6µg | 20.2µg | 30% |
| Protein | 3.79g | 18.13g | 29% |
| Monounsaturated fat | 0.31g | 8.236g | 20% |
| Zinc | 0.46mg | 2.49mg | 18% |
| Calories | 41kcal | 371kcal | 17% |
| Vitamin A | 171µg | 250µg | 9% |
| Polyunsaturated fat | 0.053g | 1.286g | 8% |
| Vitamin B2 | 0.135mg | 0.234mg | 8% |
| Iron | 0.04mg | 0.63mg | 7% |
| Vitamin E | 0.02mg | 0.8mg | 5% |
| Choline | 15.2mg | 36.2mg | 4% |
| Copper | 0.009mg | 0.046mg | 4% |
| Magnesium | 12mg | 26mg | 3% |
| Vitamin D | 1µg | 0.6µg | 2% |
| Manganese | 0.005mg | 0.041mg | 2% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Vitamin D | 41IU | 23IU | 2% |
| Vitamin B1 | 0.03mg | 0.015mg | 1% |
| Potassium | 164mg | 132mg | 1% |
| Folate | 13µg | 8µg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 4.48g | 3.7g | 0% |
| Net carbs | 4.48g | 3.7g | N/A |
| Sugar | 4.61g | 2.26g | N/A |
| Vitamin B3 | 0.15mg | 0.076mg | 0% |
| Vitamin B5 | 0.385mg | 0.403mg | 0% |
| Vitamin B6 | 0.058mg | 0.054mg | 0% |
| Trans fat | 0.037g | 1.144g | N/A |
| Tryptophan | 0.232mg | 0% | |
| Threonine | 0.772mg | 0% | |
| Isoleucine | 0.938mg | 0% | |
| Leucine | 1.716mg | 0% | |
| Lysine | 1.516mg | 0% | |
| Methionine | 0.475mg | 0% | |
| Phenylalanine | 0.939mg | 0% | |
| Valine | 1.187mg | 0% | |
| Histidine | 0.546mg | 0% | |
| Omega-3 - EPA | 0g | 0.012g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
| Omega-3 - ALA | 0.006g | 0.137g | N/A |
| Omega-3 - DPA | 0.001g | 0.021g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | 0.033g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 0.029g | 0.79g | 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
16%
33%
Minerals Daily Need Coverage Score
15%
106%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 1631mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 17.399g)
Which food is cheaper?
Kefir is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese is lower in Sugar (difference - 2.35g)
Which food is lower in glycemic index?
American cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
American 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.