Kefir vs. Cheese — In-Depth Nutrition Comparison
Compare
How are kefir and cheese different?
- Kefir contains less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than cheese.
- Cheese covers your daily need for saturated fat, 91% more than kefir.
- Kefir contains less sodium.
- Kefir has a higher glycemic index. The glycemic index of kefir is 36, while the glycemic index of cheese is 0.
Kefir, lowfat, plain, LIFEWAY and Cheese, cheddar types were used in this article.
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.
| Contains more PotassiumPotassium | +115.8% |
| Contains less SodiumSodium | -93.9% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +446.2% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +691.3% |
| Contains more PhosphorusPhosphorus | +333.3% |
| Contains more ManganeseManganese | +440% |
| Contains more SeleniumSelenium | +691.7% |
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 B3Vitamin B3 | +154.2% |
| Contains more Vitamin AVitamin A | +93% |
| Contains more Vitamin EVitamin E | +3450% |
| Contains more Vitamin B2Vitamin B2 | +217% |
| Contains more Vitamin B6Vitamin B6 | +13.8% |
| Contains more Vitamin B12Vitamin B12 | +279.3% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +107.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +45% |
| Contains more WaterWater | +143.3% |
| Contains more ProteinProtein | +503.4% |
| Contains more FatsFats | +3481.7% |
| Contains more OtherOther | +408.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +2882.6% |
| Contains more Poly. FatPolyunsaturated fat | +2581.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +2983.3% |
| Contains more GalactoseGalactose | +810% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.658g | 18.867g | 83% |
| Calcium | 130mg | 710mg | 58% |
| Fats | 0.93g | 33.31g | 50% |
| Phosphorus | 105mg | 455mg | 50% |
| Selenium | 3.6µg | 28.5µg | 45% |
| Protein | 3.79g | 22.87g | 38% |
| Vitamin B12 | 0.29µg | 1.1µg | 34% |
| Cholesterol | 5mg | 99mg | 31% |
| Zinc | 0.46mg | 3.64mg | 29% |
| Sodium | 40mg | 653mg | 27% |
| Vitamin B2 | 0.135mg | 0.428mg | 23% |
| Monounsaturated fat | 0.31g | 9.246g | 22% |
| Calories | 41kcal | 404kcal | 18% |
| Vitamin A | 171µg | 330µg | 18% |
| Polyunsaturated fat | 0.053g | 1.421g | 9% |
| Vitamin E | 0.02mg | 0.71mg | 5% |
| Folate | 13µg | 27µg | 4% |
| Magnesium | 12mg | 27mg | 4% |
| Potassium | 164mg | 76mg | 3% |
| Vitamin D | 1µg | 0.6µg | 2% |
| Copper | 0.009mg | 0.03mg | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Vitamin D | 41IU | 24IU | 2% |
| Manganese | 0.005mg | 0.027mg | 1% |
| Iron | 0.04mg | 0.14mg | 1% |
| Vitamin B3 | 0.15mg | 0.059mg | 1% |
| Vitamin B6 | 0.058mg | 0.066mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 4.48g | 3.09g | 0% |
| Net carbs | 4.48g | 3.09g | N/A |
| Sugar | 4.61g | 0.48g | N/A |
| Vitamin B1 | 0.03mg | 0.029mg | 0% |
| Vitamin B5 | 0.385mg | 0.41mg | 0% |
| Trans fat | 0.037g | 0.917g | N/A |
| Choline | 15.2mg | 16.5mg | 0% |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0.001g | 0.017g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
35%
Minerals Daily Need Coverage Score
15%
79%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 613mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 18.209g)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 4.13g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese is relatively richer in vitamins