Kefir vs. Gouda cheese — In-Depth Nutrition Comparison
Compare
Differences between Kefir and Gouda cheese
- Kefir contains less Phosphorus, Calcium, Vitamin B12, Zinc, Selenium, and Vitamin B2 than Gouda cheese.
- Gouda cheese's daily need coverage for Saturated Fat is 85% higher.
- The amount of Sodium in Kefir is lower.
The food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, gouda.
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.
| Contains more PotassiumPotassium | +35.5% |
| Contains less SodiumSodium | -95.1% |
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +438.5% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +300% |
| Contains more ZincZinc | +747.8% |
| Contains more PhosphorusPhosphorus | +420% |
| Contains more ManganeseManganese | +120% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B3Vitamin B3 | +138.1% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B2Vitamin B2 | +147.4% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +431% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +61.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +101.8% |
| Contains more WaterWater | +117.2% |
| Contains more ProteinProtein | +558% |
| Contains more FatsFats | +2850.5% |
| Contains more OtherOther | +439.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.658 g
Monounsaturated Fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
Saturated Fat:
Sat. Fat
17.614 g
Monounsaturated Fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated Fat | -96.3% |
| Contains more Mono. FatMonounsaturated Fat | +2399% |
| Contains more Poly. FatPolyunsaturated fat | +1139.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 41kcal | 356kcal |
|
| Protein | 3.79g | 24.94g |
|
| Fats | 0.93g | 27.44g |
|
| Vitamin C | 0.2mg | 0mg |
|
| Net carbs | 4.48g | 2.22g |
|
| Carbs | 4.48g | 2.22g |
|
| Cholesterol | 5mg | 114mg |
|
| Vitamin D | 41IU | 20IU |
|
| Magnesium | 12mg | 29mg |
|
| Calcium | 130mg | 700mg |
|
| Potassium | 164mg | 121mg |
|
| Iron | 0.04mg | 0.24mg |
|
| Sugar | 4.61g | 2.22g |
|
| Copper | 0.009mg | 0.036mg |
|
| Zinc | 0.46mg | 3.9mg |
|
| Phosphorus | 105mg | 546mg |
|
| Sodium | 40mg | 819mg |
|
| Vitamin A | 569IU | 563IU |
|
| Vitamin A | 171µg | 165µg |
|
| Vitamin E | 0.02mg | 0.24mg |
|
| Vitamin D | 1µg | 0.5µg |
|
| Manganese | 0.005mg | 0.011mg |
|
| Selenium | 3.6µg | 14.5µg |
|
| Vitamin B1 | 0.03mg | 0.03mg | |
| Vitamin B2 | 0.135mg | 0.334mg |
|
| Vitamin B3 | 0.15mg | 0.063mg |
|
| Vitamin B5 | 0.385mg | 0.34mg |
|
| Vitamin B6 | 0.058mg | 0.08mg |
|
| Vitamin B12 | 0.29µg | 1.54µg |
|
| Vitamin K | 0.1µg | 2.3µg |
|
| Folate | 13µg | 21µg |
|
| Trans Fat | 0.037g |
|
|
| Choline | 15.2mg | 15.4mg |
|
| Saturated Fat | 0.658g | 17.614g |
|
| Monounsaturated Fat | 0.31g | 7.747g |
|
| Polyunsaturated fat | 0.053g | 0.657g |
|
| Tryptophan | 0.352mg |
|
|
| Threonine | 0.93mg |
|
|
| Isoleucine | 1.306mg |
|
|
| Leucine | 2.564mg |
|
|
| Lysine | 2.654mg |
|
|
| Methionine | 0.719mg |
|
|
| Phenylalanine | 1.431mg |
|
|
| Valine | 1.806mg |
|
|
| Histidine | 1.032mg |
|
|
| Omega-3 - ALA | 0.006g |
|
|
| Omega-3 - DPA | 0.001g | 0g |
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
|
|
| Omega-6 - Linoleic acid | 0.029g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
15%
31%
Minerals Daily Need Coverage Score
15%
79%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 779mg)
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 16.956g)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese is lower in Sugar (difference - 2.39g)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gouda cheese is relatively richer in minerals
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.