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  6. Kefir vs. Edam

Kefir vs. Edam — In-Depth Nutrition Comparison

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What are the differences between Kefir and Edam?

  • The amount of Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE in Edam is higher than in Kefir.
  • Edam's daily need coverage for Saturated Fat is 85% more.
  • Kefir has less Cholesterol.

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

Infographic

Kefir vs Edam 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
1
:
9
Edam
Edam
Contains less Sodium -95.1%
Contains more Calcium +462.3%
Contains more Iron +1000%
Contains more Magnesium +150%
Contains more Phosphorus +410.5%
Contains more Potassium +14.6%
Contains more Zinc +715.2%
Contains more Copper +300%
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%
Edam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Contains less Sodium -95.1%
Contains more Calcium +462.3%
Contains more Iron +1000%
Contains more Magnesium +150%
Contains more Phosphorus +410.5%
Contains more Potassium +14.6%
Contains more Zinc +715.2%
Contains more Copper +300%
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
4
:
8
Edam
Edam
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B5 +37%
Contains more Vitamin A +45%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +188.1%
Contains more Vitamin B6 +31%
Contains more Folate +23.1%
Contains more Vitamin B12 +431%
Contains more Vitamin K +2200%
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%
Edam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B5 +37%
Contains more Vitamin A +45%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +188.1%
Contains more Vitamin B6 +31%
Contains more Folate +23.1%
Contains more Vitamin B12 +431%
Contains more Vitamin K +2200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Edam
Edam
Contains more Carbs +213.3%
Contains more Water +116.7%
Contains more Protein +559.4%
Contains more Fats +2889.2%
Contains more Other +478.1%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Edam
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more Carbs +213.3%
Contains more Water +116.7%
Contains more Protein +559.4%
Contains more Fats +2889.2%
Contains more Other +478.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Edam
Edam
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +2521%
Contains more Polyunsaturated fat +1154.7%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Edam
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +2521%
Contains more Polyunsaturated fat +1154.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Edam Opinion
Net carbs 4.48g 1.43g Kefir
Protein 3.79g 24.99g Edam
Fats 0.93g 27.8g Edam
Carbs 4.48g 1.43g Kefir
Calories 41kcal 357kcal Edam
Sugar 4.61g 1.43g Edam
Calcium 130mg 731mg Edam
Iron 0.04mg 0.44mg Edam
Magnesium 12mg 30mg Edam
Phosphorus 105mg 536mg Edam
Potassium 164mg 188mg Edam
Sodium 40mg 812mg Kefir
Zinc 0.46mg 3.75mg Edam
Copper 0.009mg 0.036mg Edam
Manganese 0.005mg 0.011mg Edam
Selenium 3.6µg 14.5µg Edam
Vitamin A 569IU 825IU Edam
Vitamin A RAE 171µg 243µg Edam
Vitamin E 0.02mg 0.24mg Edam
Vitamin D 41IU 20IU Kefir
Vitamin D 1µg 0.5µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.037mg Edam
Vitamin B2 0.135mg 0.389mg Edam
Vitamin B3 0.15mg 0.082mg Kefir
Vitamin B5 0.385mg 0.281mg Kefir
Vitamin B6 0.058mg 0.076mg Edam
Folate 13µg 16µg Edam
Vitamin B12 0.29µg 1.54µg Edam
Vitamin K 0.1µg 2.3µg Edam
Tryptophan 0.352mg Edam
Threonine 0.932mg Edam
Isoleucine 1.308mg Edam
Leucine 2.57mg Edam
Lysine 2.66mg Edam
Methionine 0.721mg Edam
Phenylalanine 1.434mg Edam
Valine 1.81mg Edam
Histidine 1.034mg Edam
Cholesterol 5mg 89mg Kefir
Trans Fat 0.037g Edam
Saturated Fat 0.658g 17.572g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 8.125g Edam
Polyunsaturated fat 0.053g 0.665g Edam
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 Edam
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
35%
Edam
Minerals Daily Need Coverage Score
15%
Kefir
80%
Edam

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 772mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.914g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.6)
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 3.18g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Edam
Edam is relatively richer in minerals
Which food is richer in vitamins?
Edam
Edam is relatively richer in vitamins

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.