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  6. Kefir vs. Provolone

Kefir vs. Provolone — In-Depth Nutrition Comparison

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The main differences between Kefir and Provolone

  • Provolone is richer than Kefir in Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Provolone is 82% higher.
  • Kefir contains less Cholesterol.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Cheese, provolone.

Infographic

Kefir vs Provolone 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
Provolone
Provolone
Contains more Potassium +18.8%
Contains less Sodium -95.4%
Contains more Calcium +481.5%
Contains more Iron +1200%
Contains more Magnesium +133.3%
Contains more Phosphorus +372.4%
Contains more Zinc +602.2%
Contains more Copper +188.9%
Contains more Manganese +100%
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%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Potassium +18.8%
Contains less Sodium -95.4%
Contains more Calcium +481.5%
Contains more Iron +1200%
Contains more Magnesium +133.3%
Contains more Phosphorus +372.4%
Contains more Zinc +602.2%
Contains more Copper +188.9%
Contains more Manganese +100%
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
4
:
8
Provolone
Provolone
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +57.9%
Contains more Folate +30%
Contains more Vitamin A +54.7%
Contains more Vitamin E +1050%
Contains more Vitamin B2 +137.8%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +25.9%
Contains more Vitamin B12 +403.4%
Contains more Vitamin K +2100%
Equal in Vitamin B3 - 0.156
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%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +57.9%
Contains more Folate +30%
Contains more Vitamin A +54.7%
Contains more Vitamin E +1050%
Contains more Vitamin B2 +137.8%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +25.9%
Contains more Vitamin B12 +403.4%
Contains more Vitamin K +2100%
Equal in Vitamin B3 - 0.156

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Provolone
Provolone
Contains more Carbs +109.3%
Contains more Water +120%
Contains more Protein +574.9%
Contains more Fats +2762.4%
Contains more Other +545.2%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more Carbs +109.3%
Contains more Water +120%
Contains more Protein +574.9%
Contains more Fats +2762.4%
Contains more Other +545.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Provolone
Provolone
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2284.8%
Contains more Polyunsaturated fat +1350.9%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2284.8%
Contains more Polyunsaturated fat +1350.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Provolone Opinion
Net carbs 4.48g 2.14g Kefir
Protein 3.79g 25.58g Provolone
Fats 0.93g 26.62g Provolone
Carbs 4.48g 2.14g Kefir
Calories 41kcal 351kcal Provolone
Sugar 4.61g 0.56g Provolone
Calcium 130mg 756mg Provolone
Iron 0.04mg 0.52mg Provolone
Magnesium 12mg 28mg Provolone
Phosphorus 105mg 496mg Provolone
Potassium 164mg 138mg Kefir
Sodium 40mg 876mg Kefir
Zinc 0.46mg 3.23mg Provolone
Copper 0.009mg 0.026mg Provolone
Manganese 0.005mg 0.01mg Provolone
Selenium 3.6µg 14.5µg Provolone
Vitamin A 569IU 880IU Provolone
Vitamin A RAE 171µg 236µg Provolone
Vitamin E 0.02mg 0.23mg Provolone
Vitamin D 41IU 20IU Kefir
Vitamin D 1µg 0.5µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.019mg Kefir
Vitamin B2 0.135mg 0.321mg Provolone
Vitamin B3 0.15mg 0.156mg Provolone
Vitamin B5 0.385mg 0.476mg Provolone
Vitamin B6 0.058mg 0.073mg Provolone
Folate 13µg 10µg Kefir
Vitamin B12 0.29µg 1.46µg Provolone
Vitamin K 0.1µg 2.2µg Provolone
Tryptophan 0.345mg Provolone
Threonine 0.982mg Provolone
Isoleucine 1.091mg Provolone
Leucine 2.297mg Provolone
Lysine 2.646mg Provolone
Methionine 0.686mg Provolone
Phenylalanine 1.287mg Provolone
Valine 1.64mg Provolone
Histidine 1.115mg Provolone
Cholesterol 5mg 69mg Kefir
Trans Fat 0.037g Provolone
Saturated Fat 0.658g 17.078g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 7.393g Provolone
Polyunsaturated fat 0.053g 0.769g Provolone
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 Provolone
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
33%
Provolone
Minerals Daily Need Coverage Score
15%
Kefir
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 4.05g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 836mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.42g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.5)

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.