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  6. Kefir vs. Colby cheese

Kefir vs. Colby cheese — In-Depth Nutrition Comparison

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Significant differences between kefir and colby cheese

  • The amount of calcium, phosphorus, zinc, vitamin B12, selenium, vitamin B2, and iron in colby cheese is higher than in kefir.
  • Colby cheese covers your daily saturated fat needs 98% more than kefir.
  • Kefir contains less sodium.

Specific food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, colby.

Infographic

Kefir vs Colby 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 19% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
Contains more PotassiumPotassium +29.1%
Contains less SodiumSodium -93.4%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +426.9%
Contains more IronIron +1800%
Contains more CopperCopper +366.7%
Contains more ZincZinc +567.4%
Contains more PhosphorusPhosphorus +335.2%
Contains more ManganeseManganese +140%
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% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin AVitamin A +54.4%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +186.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +38.5%
~equal in Choline ~15.4mg

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
24% 32% 3% 38% 3%
Protein: 23.76 g
Fats: 32.11 g
Carbs: 2.57 g
Water: 38.2 g
Other: 3.36 g
Contains more CarbsCarbs +74.3%
Contains more WaterWater +135.8%
Contains more ProteinProtein +526.9%
Contains more FatsFats +3352.7%
Contains more OtherOther +360.3%

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
66% 30% 3%
Saturated fat: Sat. Fat 20.218 g
Monounsaturated fat: Mono. Fat 9.28 g
Polyunsaturated fat: Poly. Fat 0.953 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +2893.5%
Contains more Poly. FatPolyunsaturated fat +1698.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Colby cheese DV% diff.
Saturated fat 0.658g 20.218g 89%
Calcium 130mg 685mg 56%
Phosphorus 105mg 457mg 50%
Fats 0.93g 32.11g 48%
Protein 3.79g 23.76g 40%
Cholesterol 5mg 95mg 30%
Sodium 40mg 604mg 25%
Zinc 0.46mg 3.07mg 24%
Vitamin B12 0.29µg 0.83µg 23%
Monounsaturated fat 0.31g 9.28g 22%
Selenium 3.6µg 14.5µg 20%
Vitamin B2 0.135mg 0.375mg 18%
Calories 41kcal 394kcal 18%
Vitamin A 171µg 264µg 10%
Iron 0.04mg 0.76mg 9%
Polyunsaturated fat 0.053g 0.953g 6%
Copper 0.009mg 0.042mg 4%
Vitamin B5 0.385mg 0.21mg 4%
Magnesium 12mg 26mg 3%
Vitamin D 41IU 24IU 2%
Vitamin E 0.02mg 0.28mg 2%
Vitamin D 1µg 0.6µg 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin B6 0.058mg 0.079mg 2%
Folate 13µg 18µg 1%
Vitamin B1 0.03mg 0.015mg 1%
Carbs 4.48g 2.57g 1%
Potassium 164mg 127mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 2.57g N/A
Sugar 4.61g 0.52g N/A
Manganese 0.005mg 0.012mg 0%
Vitamin B3 0.15mg 0.093mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.305mg 0%
Threonine 0.845mg 0%
Isoleucine 1.475mg 0%
Leucine 2.275mg 0%
Lysine 1.978mg 0%
Methionine 0.622mg 0%
Phenylalanine 1.251mg 0%
Valine 1.586mg 0%
Histidine 0.834mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Colby cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Colby cheese
Minerals Daily Need Coverage Score
15%
Kefir
72%
Colby cheese

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Kefir
Kefir is lower in Saturated fat (difference - 19.56g)
Which food is lower in Sugar?
Colby cheese
Colby cheese is lower in Sugar (difference - 4.09g)
Which food is lower in glycemic index?
Colby cheese
Colby cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Colby cheese
Colby cheese is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.