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  6. Kefir vs. Fontina

Kefir vs. Fontina — In-Depth Nutrition Comparison

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How are kefir and fontina different?

  • Fontina has more vitamin B12, calcium, phosphorus, zinc, selenium, vitamin A, and vitamin B2 than kefir.
  • Daily need coverage for saturated fat for fontina is 93% higher.
  • Kefir has less sodium.

Kefir, lowfat, plain, LIFEWAY and Cheese, fontina are the varieties used in this article.

Infographic

Kefir vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more PotassiumPotassium +156.3%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +323.1%
Contains more IronIron +475%
Contains more CopperCopper +177.8%
Contains more ZincZinc +660.9%
Contains more PhosphorusPhosphorus +229.5%
Contains more ManganeseManganese +180%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 87% 5.4% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more FolateFolate +116.7%
Contains more Vitamin AVitamin A +52.6%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more Vitamin B12Vitamin B12 +479.3%
Contains more Vitamin KVitamin K +2500%
~equal in Vitamin B3 ~0.15mg

All nutrients comparison - raw data values

Nutrient Kefir Fontina DV% diff.
Saturated fat 0.658g 19.196g 84%
Vitamin B12 0.29µg 1.68µg 58%
Fats 0.93g 31.14g 46%
Protein 3.79g 25.6g 44%
Calcium 130mg 550mg 42%
Cholesterol 5mg 116mg 37%
Phosphorus 105mg 346mg 34%
Sodium 40mg 800mg 33%
Zinc 0.46mg 3.5mg 28%
Monounsaturated fat 0.31g 8.687g 21%
Selenium 3.6µg 14.5µg 20%
Calories 41kcal 389kcal 17%
Polyunsaturated fat 0.053g 1.654g 11%
Vitamin A 171µg 261µg 10%
Vitamin B2 0.135mg 0.204mg 5%
Potassium 164mg 64mg 3%
Vitamin D* 41 IU 23 IU 2%
Vitamin D 1µg 0.6µg 2%
Iron 0.04mg 0.23mg 2%
Copper 0.009mg 0.025mg 2%
Vitamin E 0.02mg 0.27mg 2%
Vitamin B6 0.058mg 0.083mg 2%
Vitamin K 0.1µg 2.6µg 2%
Folate 13µg 6µg 2%
Carbs 4.48g 1.55g 1%
Vitamin B1 0.03mg 0.021mg 1%
Vitamin B5 0.385mg 0.429mg 1%
Protein per 100 calories 9.2g 6.6g N/A
Calories per 10 g protein 108kcal 152kcal N/A
Weight per 100 calories 244g 26g N/A
Unsaturated / Saturated Fat ratio 0.55 0.54 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 1.55g N/A
Magnesium 12mg 14mg 0%
Sugar 4.61g 1.55g N/A
Manganese 0.005mg 0.014mg 0%
Vitamin B3 0.15mg 0.15mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +189%
Contains more WaterWater +137.5%
Contains more ProteinProtein +575.5%
Contains more FatsFats +3248.4%
Contains more OtherOther +419.2%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +2702.3%
Contains more Poly. FatPolyunsaturated fat +3020.8%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.