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  6. Kefir vs. Port Salut

Kefir vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between Kefir and Port Salut

  • Kefir has less Calcium, Vitamin B12, Phosphorus, Selenium, Zinc, Vitamin A RAE, and Vitamin B2 than Port Salut.
  • Port Salut covers your daily need of Saturated Fat 80% more than Kefir.
  • Kefir has less Sodium.

These are the specific foods used in this comparison Kefir, lowfat, plain, LIFEWAY and Cheese, port de salut.

Infographic

Kefir vs Port Salut 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
Port Salut
Port Salut
Contains more Potassium +20.6%
Contains less Sodium -92.5%
Contains more Calcium +400%
Contains more Iron +975%
Contains more Magnesium +100%
Contains more Phosphorus +242.9%
Contains more Zinc +465.2%
Contains more Copper +144.4%
Contains more Manganese +120%
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%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains more Potassium +20.6%
Contains less Sodium -92.5%
Contains more Calcium +400%
Contains more Iron +975%
Contains more Magnesium +100%
Contains more Phosphorus +242.9%
Contains more Zinc +465.2%
Contains more Copper +144.4%
Contains more Manganese +120%
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
6
:
6
Port Salut
Port Salut
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +83.3%
Contains more Vitamin A +91.9%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +77.8%
Contains more Folate +38.5%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2300%
Equal in Vitamin B6 - 0.053
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%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +83.3%
Contains more Vitamin A +91.9%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +77.8%
Contains more Folate +38.5%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2300%
Equal in Vitamin B6 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Port Salut
Port Salut
Contains more Carbs +686%
Contains more Water +98.2%
Contains more Protein +527.4%
Contains more Fats +2932.3%
Contains more Other +174%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more Carbs +686%
Contains more Water +98.2%
Contains more Protein +527.4%
Contains more Fats +2932.3%
Contains more Other +174%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Port Salut
Port Salut
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2912.3%
Contains more Polyunsaturated fat +1275.5%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2912.3%
Contains more Polyunsaturated fat +1275.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Port Salut Opinion
Net carbs 4.48g 0.57g Kefir
Protein 3.79g 23.78g Port Salut
Fats 0.93g 28.2g Port Salut
Carbs 4.48g 0.57g Kefir
Calories 41kcal 352kcal Port Salut
Sugar 4.61g 0.57g Port Salut
Calcium 130mg 650mg Port Salut
Iron 0.04mg 0.43mg Port Salut
Magnesium 12mg 24mg Port Salut
Phosphorus 105mg 360mg Port Salut
Potassium 164mg 136mg Kefir
Sodium 40mg 534mg Kefir
Zinc 0.46mg 2.6mg Port Salut
Copper 0.009mg 0.022mg Port Salut
Manganese 0.005mg 0.011mg Port Salut
Selenium 3.6µg 14.5µg Port Salut
Vitamin A 569IU 1092IU Port Salut
Vitamin A RAE 171µg 315µg Port Salut
Vitamin E 0.02mg 0.24mg Port Salut
Vitamin D 41IU 21IU Kefir
Vitamin D 1µg 0.5µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.014mg Kefir
Vitamin B2 0.135mg 0.24mg Port Salut
Vitamin B3 0.15mg 0.06mg Kefir
Vitamin B5 0.385mg 0.21mg Kefir
Vitamin B6 0.058mg 0.053mg Kefir
Folate 13µg 18µg Port Salut
Vitamin B12 0.29µg 1.5µg Port Salut
Vitamin K 0.1µg 2.4µg Port Salut
Tryptophan 0.343mg Port Salut
Threonine 0.876mg Port Salut
Isoleucine 1.446mg Port Salut
Leucine 2.482mg Port Salut
Lysine 1.987mg Port Salut
Methionine 0.734mg Port Salut
Phenylalanine 1.323mg Port Salut
Valine 1.707mg Port Salut
Histidine 0.686mg Port Salut
Cholesterol 5mg 123mg Kefir
Trans Fat 0.037g Port Salut
Saturated Fat 0.658g 16.691g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 9.338g Port Salut
Polyunsaturated fat 0.053g 0.729g Port Salut
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 Port Salut
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
31%
Port Salut
Minerals Daily Need Coverage Score
15%
Kefir
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 4.04g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 494mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 118mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.033g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3.5)
Which food is richer in vitamins?
?
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.

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.