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  6. Kefir vs. Gouda cheese

Kefir vs. Gouda cheese — In-Depth Nutrition Comparison

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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.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of kefir is 36.

The food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, gouda.

Infographic

Kefir vs Gouda 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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.
Kefir
Kefir
4
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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%
~equal in Vitamin A ~165µg
~equal in Vitamin B1 ~0.03mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Kefir Gouda cheese DV% diff.
Saturated fat 0.658g 17.614g 77%
Phosphorus 105mg 546mg 63%
Calcium 130mg 700mg 57%
Vitamin B12 0.29µg 1.54µg 52%
Protein 3.79g 24.94g 42%
Fats 0.93g 27.44g 41%
Cholesterol 5mg 114mg 36%
Sodium 40mg 819mg 34%
Zinc 0.46mg 3.9mg 31%
Selenium 3.6µg 14.5µg 20%
Monounsaturated fat 0.31g 7.747g 19%
Calories 41kcal 356kcal 16%
Vitamin B2 0.135mg 0.334mg 15%
Magnesium 12mg 29mg 4%
Polyunsaturated fat 0.053g 0.657g 4%
Copper 0.009mg 0.036mg 3%
Vitamin D 41IU 20IU 3%
Vitamin D 1µg 0.5µg 3%
Iron 0.04mg 0.24mg 3%
Vitamin K 0.1µg 2.3µg 2%
Folate 13µg 21µg 2%
Vitamin B6 0.058mg 0.08mg 2%
Vitamin B5 0.385mg 0.34mg 1%
Vitamin B3 0.15mg 0.063mg 1%
Vitamin E 0.02mg 0.24mg 1%
Vitamin A 171µg 165µg 1%
Potassium 164mg 121mg 1%
Carbs 4.48g 2.22g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 2.22g N/A
Sugar 4.61g 2.22g N/A
Manganese 0.005mg 0.011mg 0%
Vitamin B1 0.03mg 0.03mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 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
25% 27% 2% 41% 4%
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
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
68% 30% 3%
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%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.