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Muenster cheese vs. Kefir — In-Depth Nutrition Comparison

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How are Muenster cheese and Kefir different?

  • Muenster cheese has more Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE than Kefir.
  • Daily need coverage for Saturated Fat from Muenster cheese is 92% higher.
  • Muenster cheese contains 19 times more Cholesterol than Kefir. While Muenster cheese contains 96mg of Cholesterol, Kefir contains only 5mg.
  • Kefir has less Saturated Fat.

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

Infographic

Muenster cheese vs Kefir 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.
Contains more Calcium +451.5%
Contains more Iron +925%
Contains more Magnesium +125%
Contains more Phosphorus +345.7%
Contains more Zinc +510.9%
Contains more Copper +244.4%
Contains more Manganese +60%
Contains more Selenium +302.8%
Contains more Potassium +22.4%
Contains less Sodium -93.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +451.5%
Contains more Iron +925%
Contains more Magnesium +125%
Contains more Phosphorus +345.7%
Contains more Zinc +510.9%
Contains more Copper +244.4%
Contains more Manganese +60%
Contains more Selenium +302.8%
Contains more Potassium +22.4%
Contains less Sodium -93.6%

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.
:
7
Kefir
Contains more Vitamin A +77.9%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +137%
Contains more Vitamin B12 +406.9%
Contains more Vitamin K +2400%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B5 +102.6%
Equal in Vitamin B6 - 0.058
Equal in Folate - 13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
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%
Contains more Vitamin A +77.9%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +137%
Contains more Vitamin B12 +406.9%
Contains more Vitamin K +2400%
Contains more Vitamin D +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B5 +102.6%
Equal in Vitamin B6 - 0.058
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +517.7%
Contains more Fats +3130.1%
Contains more Other +401.4%
Contains more Carbs +300%
Contains more Water +115.6%
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +517.7%
Contains more Fats +3130.1%
Contains more Other +401.4%
Contains more Carbs +300%
Contains more Water +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2710%
Contains more Polyunsaturated fat +1147.2%
Contains less Saturated Fat -96.6%
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2710%
Contains more Polyunsaturated fat +1147.2%
Contains less Saturated Fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muenster cheese Kefir Opinion
Net carbs 1.12g 4.48g Kefir
Protein 23.41g 3.79g Muenster cheese
Fats 30.04g 0.93g Muenster cheese
Carbs 1.12g 4.48g Kefir
Calories 368kcal 41kcal Muenster cheese
Sugar 1.12g 4.61g Muenster cheese
Calcium 717mg 130mg Muenster cheese
Iron 0.41mg 0.04mg Muenster cheese
Magnesium 27mg 12mg Muenster cheese
Phosphorus 468mg 105mg Muenster cheese
Potassium 134mg 164mg Kefir
Sodium 628mg 40mg Kefir
Zinc 2.81mg 0.46mg Muenster cheese
Copper 0.031mg 0.009mg Muenster cheese
Manganese 0.008mg 0.005mg Muenster cheese
Selenium 14.5µg 3.6µg Muenster cheese
Vitamin A 1012IU 569IU Muenster cheese
Vitamin A RAE 298µg 171µg Muenster cheese
Vitamin E 0.26mg 0.02mg Muenster cheese
Vitamin D 22IU 41IU Kefir
Vitamin D 0.6µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.013mg 0.03mg Kefir
Vitamin B2 0.32mg 0.135mg Muenster cheese
Vitamin B3 0.103mg 0.15mg Kefir
Vitamin B5 0.19mg 0.385mg Kefir
Vitamin B6 0.056mg 0.058mg Kefir
Folate 12µg 13µg Kefir
Vitamin B12 1.47µg 0.29µg Muenster cheese
Vitamin K 2.5µg 0.1µg Muenster cheese
Tryptophan 0.327mg Muenster cheese
Threonine 0.888mg Muenster cheese
Isoleucine 1.145mg Muenster cheese
Leucine 2.26mg Muenster cheese
Lysine 2.139mg Muenster cheese
Methionine 0.569mg Muenster cheese
Phenylalanine 1.24mg Muenster cheese
Valine 1.482mg Muenster cheese
Histidine 0.829mg Muenster cheese
Cholesterol 96mg 5mg Kefir
Trans Fat 0.037g Muenster cheese
Saturated Fat 19.113g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 8.711g 0.31g Muenster cheese
Polyunsaturated fat 0.661g 0.053g Muenster cheese
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
Muenster cheese Kefir
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
32%
Muenster cheese
16%
Kefir
Minerals Daily Need Coverage Score
71%
Muenster cheese
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 3.49g)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Muenster cheese
Muenster cheese is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 588mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 18.455g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.