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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 B2, and vitamin A.
  • Gruyere cheese's daily need coverage for saturated fat is 91% more.
  • Kefir is lower in sodium.
  • Kefir has a higher glycemic index than gruyere cheese.

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
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 26% 303% 7.1% 6.4% 11% 106% 259% 93% 2.2% 79%
Contains more PotassiumPotassium +102.5%
Contains less SodiumSodium -94.4%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +677.7%
Contains more IronIron +325%
Contains more CopperCopper +255.6%
Contains more ZincZinc +747.8%
Contains more PhosphorusPhosphorus +476.2%
Contains more ManganeseManganese +240%
Contains more SeleniumSelenium +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
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% 90% 5.6% 9% 15% 64% 2% 34% 19% 200% 6.8% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more FolateFolate +30%
Contains more Vitamin AVitamin A +58.5%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin B12Vitamin B12 +451.7%
Contains more Vitamin KVitamin K +2600%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Kefir Gruyere cheese DV% diff.
Calcium 130mg 1011mg 88%
Saturated fat 0.658g 18.913g 83%
Phosphorus 105mg 605mg 71%
Vitamin B12 0.29µg 1.6µg 55%
Protein 3.79g 29.81g 52%
Fats 0.93g 32.34g 48%
Cholesterol 5mg 110mg 35%
Zinc 0.46mg 3.9mg 31%
Sodium 40mg 714mg 29%
Monounsaturated fat 0.31g 10.043g 24%
Selenium 3.6µg 14.5µg 20%
Calories 41kcal 413kcal 19%
Polyunsaturated fat 0.053g 1.733g 11%
Vitamin A 171µg 271µg 11%
Vitamin B2 0.135mg 0.279mg 11%
Magnesium 12mg 36mg 6%
Vitamin B5 0.385mg 0.562mg 4%
Vitamin B1 0.03mg 0.06mg 3%
Copper 0.009mg 0.032mg 3%
Vitamin K 0.1µg 2.7µg 2%
Vitamin B6 0.058mg 0.081mg 2%
Potassium 164mg 81mg 2%
Iron 0.04mg 0.17mg 2%
Vitamin D 1µg 0.6µg 2%
Vitamin E 0.02mg 0.28mg 2%
Vitamin D 41IU 24IU 2%
Manganese 0.005mg 0.017mg 1%
Carbs 4.48g 0.36g 1%
Folate 13µg 10µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 0.36g N/A
Sugar 4.61g 0.36g N/A
Vitamin B3 0.15mg 0.106mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.421mg 0%
Threonine 1.089mg 0%
Isoleucine 1.612mg 0%
Leucine 3.102mg 0%
Lysine 2.71mg 0%
Methionine 0.822mg 0%
Phenylalanine 1.743mg 0%
Valine 2.243mg 0%
Histidine 1.117mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g 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
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 CarbsCarbs +1144.4%
Contains more WaterWater +171.4%
Contains more ProteinProtein +686.5%
Contains more FatsFats +3377.4%
Contains more OtherOther +489%

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
62% 33% 6%
Saturated fat: Sat. Fat 18.913 g
Monounsaturated fat: Mono. Fat 10.043 g
Polyunsaturated fat: Poly. Fat 1.733 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +3139.7%
Contains more Poly. FatPolyunsaturated fat +3169.8%

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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. 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.