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  6. Kefir vs. Spread

Kefir vs. Spread — In-Depth Nutrition Comparison

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The main differences between Kefir and Spread

  • Kefir is richer in Phosphorus, yet Spread is richer in Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Sodium from Spread is 31% higher.
  • Spread contains less Sugar.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Kefir vs Spread 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
10
:
0
Spread
Spread
Contains more Phosphorus +∞%
Contains more Potassium +1266.7%
Contains less Sodium -94.7%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Contains more Phosphorus +∞%
Contains more Potassium +1266.7%
Contains less Sodium -94.7%

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
9
:
3
Spread
Spread
Contains more Vitamin A +688.9%
Contains more Vitamin E +8400%
Contains more Vitamin K +12200%
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%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Contains more Vitamin A +688.9%
Contains more Vitamin E +8400%
Contains more Vitamin K +12200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
3
:
2
Spread
Spread
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +11.4%
Contains more Fats +1738.7%
Contains more Other +183.6%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Spread
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +11.4%
Contains more Fats +1738.7%
Contains more Other +183.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Spread
Spread
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +2351.6%
Contains more Polyunsaturated fat +7409.4%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Spread
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +2351.6%
Contains more Polyunsaturated fat +7409.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Spread Opinion
Net carbs 4.48g 0g Kefir
Protein 3.79g 0g Kefir
Fats 0.93g 17.1g Spread
Carbs 4.48g 0g Kefir
Calories 41kcal 158kcal Spread
Sugar 4.61g 0g Spread
Calcium 130mg Kefir
Iron 0.04mg Kefir
Magnesium 12mg Kefir
Phosphorus 105mg 0mg Kefir
Potassium 164mg 12mg Kefir
Sodium 40mg 755mg Kefir
Zinc 0.46mg Kefir
Copper 0.009mg Kefir
Manganese 0.005mg Kefir
Selenium 3.6µg Kefir
Vitamin A 569IU 4489IU Spread
Vitamin A RAE 171µg Kefir
Vitamin E 0.02mg 1.7mg Spread
Vitamin D 41IU Kefir
Vitamin D 1µg Kefir
Vitamin C 0.2mg Kefir
Vitamin B1 0.03mg Kefir
Vitamin B2 0.135mg Kefir
Vitamin B3 0.15mg Kefir
Vitamin B5 0.385mg Kefir
Vitamin B6 0.058mg Kefir
Folate 13µg Kefir
Vitamin B12 0.29µg Kefir
Vitamin K 0.1µg 12.3µg Spread
Cholesterol 5mg 0mg Spread
Trans Fat 0.037g 2.45g Kefir
Saturated Fat 0.658g 2.22g Kefir
Omega-3 - DPA 0.001g Kefir
Monounsaturated Fat 0.31g 7.6g Spread
Polyunsaturated fat 0.053g 3.98g Spread
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 Spread
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
28%
Spread
Minerals Daily Need Coverage Score
15%
Kefir
10%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.61g)
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 715mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 1.562g)
Which food is richer in minerals?
Kefir
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.