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  6. Kefir vs. Muenster cheese

Kefir vs. Muenster cheese — In-Depth Nutrition Comparison

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How are Kefir and Muenster cheese different?

  • Muenster cheese has more Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE than Kefir.
  • Daily need coverage for Saturated Fat from Muenster cheese is 92% higher.
  • Kefir has less Sodium.

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

Infographic

Kefir vs Muenster 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
:
8
Muenster cheese
Muenster cheese
Contains more Potassium +22.4%
Contains less Sodium -93.6%
Contains more Calcium +451.5%
Contains more Iron +925%
Contains more Magnesium +125%
Contains more Phosphorus +345.7%
Contains more Zinc +510.9%
Contains more Copper +244.4%
Contains more Manganese +60%
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%
Muenster cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Contains more Potassium +22.4%
Contains less Sodium -93.6%
Contains more Calcium +451.5%
Contains more Iron +925%
Contains more Magnesium +125%
Contains more Phosphorus +345.7%
Contains more Zinc +510.9%
Contains more Copper +244.4%
Contains more Manganese +60%
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
7
:
5
Muenster cheese
Muenster cheese
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B5 +102.6%
Contains more Vitamin A +77.9%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +137%
Contains more Vitamin B12 +406.9%
Contains more Vitamin K +2400%
Equal in Vitamin B6 - 0.056
Equal in Folate - 12
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%
Muenster cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B5 +102.6%
Contains more Vitamin A +77.9%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +137%
Contains more Vitamin B12 +406.9%
Contains more Vitamin K +2400%
Equal in Vitamin B6 - 0.056
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Muenster cheese
Muenster cheese
Contains more Carbs +300%
Contains more Water +115.6%
Contains more Protein +517.7%
Contains more Fats +3130.1%
Contains more Other +401.4%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Muenster cheese
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more Carbs +300%
Contains more Water +115.6%
Contains more Protein +517.7%
Contains more Fats +3130.1%
Contains more Other +401.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Muenster cheese
Muenster cheese
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +2710%
Contains more Polyunsaturated fat +1147.2%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Muenster cheese
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +2710%
Contains more Polyunsaturated fat +1147.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Muenster cheese Opinion
Net carbs 4.48g 1.12g Kefir
Protein 3.79g 23.41g Muenster cheese
Fats 0.93g 30.04g Muenster cheese
Carbs 4.48g 1.12g Kefir
Calories 41kcal 368kcal Muenster cheese
Sugar 4.61g 1.12g Muenster cheese
Calcium 130mg 717mg Muenster cheese
Iron 0.04mg 0.41mg Muenster cheese
Magnesium 12mg 27mg Muenster cheese
Phosphorus 105mg 468mg Muenster cheese
Potassium 164mg 134mg Kefir
Sodium 40mg 628mg Kefir
Zinc 0.46mg 2.81mg Muenster cheese
Copper 0.009mg 0.031mg Muenster cheese
Manganese 0.005mg 0.008mg Muenster cheese
Selenium 3.6µg 14.5µg Muenster cheese
Vitamin A 569IU 1012IU Muenster cheese
Vitamin A RAE 171µg 298µg Muenster cheese
Vitamin E 0.02mg 0.26mg Muenster cheese
Vitamin D 41IU 22IU Kefir
Vitamin D 1µg 0.6µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.013mg Kefir
Vitamin B2 0.135mg 0.32mg Muenster cheese
Vitamin B3 0.15mg 0.103mg Kefir
Vitamin B5 0.385mg 0.19mg Kefir
Vitamin B6 0.058mg 0.056mg Kefir
Folate 13µg 12µg Kefir
Vitamin B12 0.29µg 1.47µg Muenster cheese
Vitamin K 0.1µg 2.5µg Muenster cheese
Tryptophan 0.327mg Muenster cheese
Threonine 0.888mg Muenster cheese
Isoleucine 1.145mg Muenster cheese
Leucine 2.26mg Muenster cheese
Lysine 2.139mg Muenster cheese
Methionine 0.569mg Muenster cheese
Phenylalanine 1.24mg Muenster cheese
Valine 1.482mg Muenster cheese
Histidine 0.829mg Muenster cheese
Cholesterol 5mg 96mg Kefir
Trans Fat 0.037g Muenster cheese
Saturated Fat 0.658g 19.113g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 8.711g Muenster cheese
Polyunsaturated fat 0.053g 0.661g Muenster cheese
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 Muenster cheese
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
32%
Muenster cheese
Minerals Daily Need Coverage Score
15%
Kefir
71%
Muenster cheese

Comparison summary

Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 3.49g)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Muenster cheese
Muenster cheese is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 588mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 18.455g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
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.

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.