Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Kefir
  5. Compare
  6. Kefir vs. Spread

Kefir vs. Spread — In-Depth Nutrition Comparison

Compare

Important differences between Kefir and Spread

  • Kefir has more Vitamin A RAE, and Calcium, however, Spread has more Vitamin B12, Copper, Vitamin B1, Vitamin E , and Selenium.
  • Spread's daily need coverage for Sodium is 42% more.
  • Kefir has 11 times more Calcium than Spread. Kefir has 130mg of Calcium, while Spread has 12mg.
  • Kefir is lower in Cholesterol.

The food varieties used in the comparison are Kefir, lowfat, plain, LIFEWAY and Sandwich spread, pork, beef.

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
5
:
5
Spread
Spread
Contains more Calcium +983.3%
Contains more Magnesium +50%
Contains more Phosphorus +78%
Contains more Potassium +49.1%
Contains less Sodium -96.1%
Contains more Iron +1875%
Contains more Zinc +121.7%
Contains more Copper +1344.4%
Contains more Manganese +420%
Contains more Selenium +169.4%
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 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +983.3%
Contains more Magnesium +50%
Contains more Phosphorus +78%
Contains more Potassium +49.1%
Contains less Sodium -96.1%
Contains more Iron +1875%
Contains more Zinc +121.7%
Contains more Copper +1344.4%
Contains more Manganese +420%
Contains more Selenium +169.4%

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
5
:
8
Spread
Spread
Contains more Vitamin A +554%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Folate +550%
Contains more Vitamin E +8600%
Contains more Vitamin B1 +473.3%
Contains more Vitamin B3 +1053.3%
Contains more Vitamin B5 +11.7%
Contains more Vitamin B6 +106.9%
Contains more Vitamin B12 +286.2%
Contains more Choline +309.9%
Contains more Vitamin K +1500%
Equal in Vitamin B2 - 0.134
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 9% 1%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 34% 4%
Contains more Vitamin A +554%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Folate +550%
Contains more Vitamin E +8600%
Contains more Vitamin B1 +473.3%
Contains more Vitamin B3 +1053.3%
Contains more Vitamin B5 +11.7%
Contains more Vitamin B6 +106.9%
Contains more Vitamin B12 +286.2%
Contains more Choline +309.9%
Contains more Vitamin K +1500%
Equal in Vitamin B2 - 0.134

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
1
:
4
Spread
Spread
Contains more Water +49.4%
Contains more Protein +102.1%
Contains more Fats +1764.5%
Contains more Carbs +166.5%
Contains more Other +280.8%
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
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Water +49.4%
Contains more Protein +102.1%
Contains more Fats +1764.5%
Contains more Carbs +166.5%
Contains more Other +280.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Spread
Spread
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +2346.5%
Contains more Polyunsaturated fat +4739.6%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +2346.5%
Contains more Polyunsaturated fat +4739.6%

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 Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kefir Spread Opinion
Net carbs 4.48g 11.74g Spread
Protein 3.79g 7.66g Spread
Fats 0.93g 17.34g Spread
Carbs 4.48g 11.94g Spread
Calories 41kcal 235kcal Spread
Sugar 4.61g 0g Spread
Fiber 0g 0.2g Spread
Calcium 130mg 12mg Kefir
Iron 0.04mg 0.79mg Spread
Magnesium 12mg 8mg Kefir
Phosphorus 105mg 59mg Kefir
Potassium 164mg 110mg Kefir
Sodium 40mg 1013mg Kefir
Zinc 0.46mg 1.02mg Spread
Copper 0.009mg 0.13mg Spread
Manganese 0.005mg 0.026mg Spread
Selenium 3.6µg 9.7µg Spread
Vitamin A 569IU 87IU Kefir
Vitamin A RAE 171µg 26µg Kefir
Vitamin E 0.02mg 1.74mg Spread
Vitamin D 41IU 22IU Kefir
Vitamin D 1µg 0.6µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.172mg Spread
Vitamin B2 0.135mg 0.134mg Kefir
Vitamin B3 0.15mg 1.73mg Spread
Vitamin B5 0.385mg 0.43mg Spread
Vitamin B6 0.058mg 0.12mg Spread
Folate 13µg 2µg Kefir
Vitamin B12 0.29µg 1.12µg Spread
Choline 15.2mg 62.3mg Spread
Vitamin K 0.1µg 1.6µg Spread
Tryptophan 0.082mg Spread
Threonine 0.334mg Spread
Isoleucine 0.334mg Spread
Leucine 0.6mg Spread
Lysine 0.663mg Spread
Methionine 0.196mg Spread
Phenylalanine 0.301mg Spread
Valine 0.356mg Spread
Histidine 0.279mg Spread
Cholesterol 5mg 38mg Kefir
Trans Fat 0.037g Spread
Saturated Fat 0.658g 5.977g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 7.584g Spread
Polyunsaturated fat 0.053g 2.565g 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

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%
Kefir
31%
Spread
Minerals Daily Need Coverage Score
15%
Kefir
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.61g)
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 - 973mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 5.319g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.