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  6. Kefir vs. Goat cheese

Kefir vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between kefir and goat cheese?

  • Goat cheese has more copper, vitamin B2, phosphorus, iron, vitamin A, calcium, and vitamin B3 than kefir.
  • Goat cheese's daily need coverage for saturated fat is 100% higher.
  • Kefir is lower in sodium.
  • Kefir has a higher glycemic index (36) than goat cheese (0).

We used Kefir, lowfat, plain, LIFEWAY and Cheese, goat, semisoft type types in this comparison.

Infographic

Kefir vs Goat 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
1
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains less SodiumSodium -90.4%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +129.2%
Contains more IronIron +3950%
Contains more CopperCopper +6166.7%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +257.1%
Contains more ManganeseManganese +1760%
~equal in Potassium ~158mg
~equal in Selenium ~3.8µg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B12Vitamin B12 +31.8%
Contains more FolateFolate +550%
Contains more Vitamin AVitamin A +138%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +400.7%
Contains more Vitamin B3Vitamin B3 +665.3%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin B6 ~0.06mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Kefir Goat cheese DV% diff.
Saturated fat 0.658g 20.639g 91%
Copper 0.009mg 0.564mg 62%
Fats 0.93g 29.84g 44%
Vitamin B2 0.135mg 0.676mg 42%
Phosphorus 105mg 375mg 39%
Protein 3.79g 21.58g 36%
Vitamin A 171µg 407µg 26%
Cholesterol 5mg 79mg 25%
Iron 0.04mg 1.62mg 20%
Calcium 130mg 298mg 17%
Calories 41kcal 364kcal 16%
Monounsaturated fat 0.31g 6.808g 16%
Sodium 40mg 415mg 16%
Vitamin B3 0.15mg 1.148mg 6%
Manganese 0.005mg 0.093mg 4%
Magnesium 12mg 29mg 4%
Vitamin B1 0.03mg 0.072mg 4%
Polyunsaturated fat 0.053g 0.709g 4%
Vitamin B5 0.385mg 0.19mg 4%
Vitamin B12 0.29µg 0.22µg 3%
Folate 13µg 2µg 3%
Vitamin D 1µg 0.5µg 3%
Zinc 0.46mg 0.66mg 2%
Vitamin E 0.02mg 0.26mg 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin D 41IU 22IU 2%
Carbs 4.48g 0.12g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 0.12g N/A
Potassium 164mg 158mg 0%
Sugar 4.61g 0.12g N/A
Selenium 3.6µg 3.8µg 0%
Vitamin B6 0.058mg 0.06mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +3633.3%
Contains more WaterWater +97.9%
Contains more ProteinProtein +469.4%
Contains more FatsFats +3108.6%
Contains more OtherOther +302.7%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +2096.1%
Contains more Poly. FatPolyunsaturated fat +1237.7%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.