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Kefir vs. Swiss cheese — In-Depth Nutrition Comparison

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How are kefir and Swiss cheese different?

  • Kefir is higher in vitamin D; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
  • Daily need coverage for vitamin B12 for Swiss cheese is 115% higher.
  • Kefir has less cholesterol.

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

Infographic

Kefir vs Swiss cheese infographic
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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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +127.8%
Contains less SodiumSodium -78.6%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +584.6%
Contains more IronIron +225%
Contains more CopperCopper +422.2%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +446.7%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +733.3%

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
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%
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more FolateFolate +30%
Contains more Vitamin AVitamin A +68.4%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +955.2%
Contains more Vitamin KVitamin K +1300%
~equal in Vitamin B5 ~0.353mg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Kefir Swiss cheese DV% diff.
Vitamin B12 0.29µg 3.06µg 115%
Saturated fat 0.658g 18.227g 80%
Calcium 130mg 890mg 76%
Phosphorus 105mg 574mg 67%
Selenium 3.6µg 30µg 48%
Protein 3.79g 26.96g 46%
Fats 0.93g 30.99g 46%
Zinc 0.46mg 4.37mg 36%
Cholesterol 5mg 93mg 29%
Monounsaturated fat 0.31g 8.046g 19%
Calories 41kcal 393kcal 18%
Vitamin B2 0.135mg 0.302mg 13%
Vitamin A 171µg 288µg 13%
Polyunsaturated fat 0.053g 1.341g 9%
Sodium 40mg 187mg 6%
Magnesium 12mg 33mg 5%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Copper 0.009mg 0.047mg 4%
Vitamin E 0.02mg 0.6mg 4%
Potassium 164mg 72mg 3%
Vitamin B1 0.03mg 0.011mg 2%
Vitamin K 0.1µg 1.4µg 1%
Folate 13µg 10µg 1%
Vitamin B6 0.058mg 0.071mg 1%
Vitamin B5 0.385mg 0.353mg 1%
Vitamin B3 0.15mg 0.064mg 1%
Manganese 0.005mg 0.026mg 1%
Iron 0.04mg 0.13mg 1%
Carbs 4.48g 1.44g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 1.44g N/A
Sugar 4.61g 0g N/A
Trans fat 0.037g 0.987g N/A
Choline 15.2mg 15.5mg 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.006g 0.125g N/A
Omega-3 - DPA 0.001g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.029g 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +211.1%
Contains more WaterWater +139.4%
Contains more ProteinProtein +611.3%
Contains more FatsFats +3232.3%
Contains more OtherOther +308.2%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +2495.5%
Contains more Poly. FatPolyunsaturated fat +2430.2%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.