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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 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

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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.
Kefir
Kefir
5
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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%
~equal in Vitamin B5 ~0.403mg
~equal in Vitamin B6 ~0.054mg

All nutrients comparison - raw data values

Nutrient Kefir American cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
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
65% 30% 5%
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
Kefir
Kefir
2
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
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 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

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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. 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.