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 calcium; however, spread has more vitamin B12, copper, vitamin B1, vitamin E, selenium, and vitamin B3.
  • 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.
  • Kefir has a higher glycemic index than spread.

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
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%
Spread
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +983.3%
Contains more PotassiumPotassium +49.1%
Contains more PhosphorusPhosphorus +78%
Contains less SodiumSodium -96.1%
Contains more IronIron +1875%
Contains more CopperCopper +1344.4%
Contains more ZincZinc +121.7%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +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
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%
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +557.7%
Contains more Vitamin DVitamin D +66.7%
Contains more FolateFolate +550%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more Vitamin B3Vitamin B3 +1053.3%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin B12Vitamin B12 +286.2%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +309.9%
~equal in Vitamin B2 ~0.134mg

All nutrients comparison - raw data values

Nutrient Kefir Spread DV% diff.
Sodium 40mg 1013mg 42%
Vitamin B12 0.29µg 1.12µg 35%
Fats 0.93g 17.34g 25%
Saturated fat 0.658g 5.977g 24%
Monounsaturated fat 0.31g 7.584g 18%
Polyunsaturated fat 0.053g 2.565g 17%
Vitamin A 171µg 26µg 16%
Copper 0.009mg 0.13mg 13%
Calcium 130mg 12mg 12%
Vitamin B1 0.03mg 0.172mg 12%
Vitamin E 0.02mg 1.74mg 11%
Cholesterol 5mg 38mg 11%
Selenium 3.6µg 9.7µg 11%
Vitamin B3 0.15mg 1.73mg 10%
Calories 41kcal 235kcal 10%
Choline 15.2mg 62.3mg 9%
Iron 0.04mg 0.79mg 9%
Protein 3.79g 7.66g 8%
Phosphorus 105mg 59mg 7%
Vitamin B6 0.058mg 0.12mg 5%
Zinc 0.46mg 1.02mg 5%
Folate 13µg 2µg 3%
Vitamin D 1µg 0.6µg 2%
Potassium 164mg 110mg 2%
Carbs 4.48g 11.94g 2%
Vitamin D 41IU 22IU 2%
Manganese 0.005mg 0.026mg 1%
Magnesium 12mg 8mg 1%
Vitamin B5 0.385mg 0.43mg 1%
Vitamin K 0.1µg 1.6µg 1%
Fiber 0g 0.2g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 11.74g N/A
Sugar 4.61g 0g N/A
Vitamin B2 0.135mg 0.134mg 0%
Trans fat 0.037g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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
1
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Spread
Spread
4
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 WaterWater +49.4%
Contains more ProteinProtein +102.1%
Contains more FatsFats +1764.5%
Contains more CarbsCarbs +166.5%
Contains more OtherOther +280.8%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +2346.5%
Contains more Poly. FatPolyunsaturated fat +4739.6%

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.