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  6. Kefir vs. Romano cheese

Kefir vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between kefir and romano cheese?

  • The amount of phosphorus, calcium, vitamin B12, selenium, zinc, vitamin B2, and iron in romano cheese is higher than in kefir.
  • Romano cheese's daily need coverage for phosphorus is 94% more.
  • Kefir has less cholesterol.

We used Kefir, lowfat, plain, LIFEWAY and Cheese, romano types in this article.

Infographic

Kefir vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +90.7%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +718.5%
Contains more IronIron +1825%
Contains more CopperCopper +233.3%
Contains more ZincZinc +460.9%
Contains more PhosphorusPhosphorus +623.8%
Contains more ManganeseManganese +300%
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
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +78.1%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more FolateFolate +85.7%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more Vitamin B5Vitamin B5 +10.1%
Contains more Vitamin B6Vitamin B6 +46.6%
Contains more Vitamin B12Vitamin B12 +286.2%
Contains more Vitamin KVitamin K +2100%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Kefir Romano cheese DV% diff.
Phosphorus 105mg 760mg 94%
Calcium 130mg 1064mg 93%
Saturated fat 0.658g 17.115g 75%
Sodium 40mg 1433mg 61%
Protein 3.79g 31.8g 56%
Fats 0.93g 26.94g 40%
Vitamin B12 0.29µg 1.12µg 35%
Cholesterol 5mg 104mg 33%
Selenium 3.6µg 14.5µg 20%
Zinc 0.46mg 2.58mg 19%
Monounsaturated fat 0.31g 7.838g 19%
Vitamin B2 0.135mg 0.37mg 18%
Calories 41kcal 387kcal 17%
Iron 0.04mg 0.77mg 9%
Vitamin A 171µg 96µg 8%
Magnesium 12mg 41mg 7%
Polyunsaturated fat 0.053g 0.593g 4%
Vitamin D 41IU 20IU 3%
Vitamin D 1µg 0.5µg 3%
Potassium 164mg 86mg 2%
Folate 13µg 7µg 2%
Vitamin K 0.1µg 2.2µg 2%
Vitamin B6 0.058mg 0.085mg 2%
Copper 0.009mg 0.03mg 2%
Vitamin B5 0.385mg 0.424mg 1%
Vitamin B1 0.03mg 0.037mg 1%
Manganese 0.005mg 0.02mg 1%
Vitamin E 0.02mg 0.23mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 3.63g N/A
Carbs 4.48g 3.63g 0%
Sugar 4.61g 0.73g N/A
Vitamin B3 0.15mg 0.077mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +23.4%
Contains more WaterWater +191.4%
Contains more ProteinProtein +739.1%
Contains more FatsFats +2796.8%
Contains more OtherOther +820.5%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +2428.4%
Contains more Poly. FatPolyunsaturated fat +1018.9%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.