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  6. Kefir vs. Gruyere cheese

Kefir vs. Gruyere cheese — In-Depth Nutrition Comparison

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Important differences between Kefir and Gruyere cheese

  • Kefir has less Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin A RAE, and Vitamin B2.
  • Gruyere cheese's daily need coverage for Saturated Fat is 91% more.
  • Kefir is lower in Sodium.

The food varieties used in the comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, gruyere.

Infographic

Kefir vs Gruyere 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
Gruyere cheese
Gruyere cheese
Contains more Potassium +102.5%
Contains less Sodium -94.4%
Contains more Calcium +677.7%
Contains more Iron +325%
Contains more Magnesium +200%
Contains more Phosphorus +476.2%
Contains more Zinc +747.8%
Contains more Copper +255.6%
Contains more Manganese +240%
Contains more Selenium +302.8%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Gruyere cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 304% 7% 26% 260% 8% 94% 107% 11% 3% 80%
Contains more Potassium +102.5%
Contains less Sodium -94.4%
Contains more Calcium +677.7%
Contains more Iron +325%
Contains more Magnesium +200%
Contains more Phosphorus +476.2%
Contains more Zinc +747.8%
Contains more Copper +255.6%
Contains more Manganese +240%
Contains more Selenium +302.8%

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
4
:
8
Gruyere cheese
Gruyere cheese
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.5%
Contains more Folate +30%
Contains more Vitamin A +66.6%
Contains more Vitamin E +1300%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +46%
Contains more Vitamin B6 +39.7%
Contains more Vitamin B12 +451.7%
Contains more Vitamin K +2600%
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%
Gruyere 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% 6% 18% 0% 15% 65% 2% 34% 19% 8% 200% 7%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.5%
Contains more Folate +30%
Contains more Vitamin A +66.6%
Contains more Vitamin E +1300%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +46%
Contains more Vitamin B6 +39.7%
Contains more Vitamin B12 +451.7%
Contains more Vitamin K +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Gruyere cheese
Gruyere cheese
Contains more Carbs +1144.4%
Contains more Water +171.4%
Contains more Protein +686.5%
Contains more Fats +3377.4%
Contains more Other +489%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Gruyere cheese
30% 32% 33% 4%
Protein: 29.81 g
Fats: 32.34 g
Carbs: 0.36 g
Water: 33.19 g
Other: 4.3 g
Contains more Carbs +1144.4%
Contains more Water +171.4%
Contains more Protein +686.5%
Contains more Fats +3377.4%
Contains more Other +489%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Gruyere cheese
Gruyere cheese
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +3139.7%
Contains more Polyunsaturated fat +3169.8%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Gruyere cheese
62% 33% 6%
Saturated Fat: 18.913 g
Monounsaturated Fat: 10.043 g
Polyunsaturated fat: 1.733 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +3139.7%
Contains more Polyunsaturated fat +3169.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Gruyere cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kefir Gruyere cheese Opinion
Net carbs 4.48g 0.36g Kefir
Protein 3.79g 29.81g Gruyere cheese
Fats 0.93g 32.34g Gruyere cheese
Carbs 4.48g 0.36g Kefir
Calories 41kcal 413kcal Gruyere cheese
Sugar 4.61g 0.36g Gruyere cheese
Calcium 130mg 1011mg Gruyere cheese
Iron 0.04mg 0.17mg Gruyere cheese
Magnesium 12mg 36mg Gruyere cheese
Phosphorus 105mg 605mg Gruyere cheese
Potassium 164mg 81mg Kefir
Sodium 40mg 714mg Kefir
Zinc 0.46mg 3.9mg Gruyere cheese
Copper 0.009mg 0.032mg Gruyere cheese
Manganese 0.005mg 0.017mg Gruyere cheese
Selenium 3.6µg 14.5µg Gruyere cheese
Vitamin A 569IU 948IU Gruyere cheese
Vitamin A RAE 171µg 271µg Gruyere cheese
Vitamin E 0.02mg 0.28mg Gruyere cheese
Vitamin D 41IU 24IU Kefir
Vitamin D 1µg 0.6µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.06mg Gruyere cheese
Vitamin B2 0.135mg 0.279mg Gruyere cheese
Vitamin B3 0.15mg 0.106mg Kefir
Vitamin B5 0.385mg 0.562mg Gruyere cheese
Vitamin B6 0.058mg 0.081mg Gruyere cheese
Folate 13µg 10µg Kefir
Vitamin B12 0.29µg 1.6µg Gruyere cheese
Vitamin K 0.1µg 2.7µg Gruyere cheese
Tryptophan 0.421mg Gruyere cheese
Threonine 1.089mg Gruyere cheese
Isoleucine 1.612mg Gruyere cheese
Leucine 3.102mg Gruyere cheese
Lysine 2.71mg Gruyere cheese
Methionine 0.822mg Gruyere cheese
Phenylalanine 1.743mg Gruyere cheese
Valine 2.243mg Gruyere cheese
Histidine 1.117mg Gruyere cheese
Cholesterol 5mg 110mg Kefir
Trans Fat 0.037g Gruyere cheese
Saturated Fat 0.658g 18.913g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 10.043g Gruyere cheese
Polyunsaturated fat 0.053g 1.733g Gruyere cheese
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Gruyere 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
36%
Gruyere cheese
Minerals Daily Need Coverage Score
15%
Kefir
89%
Gruyere cheese

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 674mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 105mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 18.255g)
Which food is lower in Sugar?
Gruyere cheese
Gruyere cheese is lower in Sugar (difference - 4.25g)
Which food is lower in glycemic index?
Gruyere cheese
Gruyere cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gruyere cheese
Gruyere cheese is relatively richer in minerals
Which food is richer in vitamins?
Gruyere cheese
Gruyere cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gruyere cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171242/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.