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  6. Provolone vs. Kefir

Provolone vs. Kefir — In-Depth Nutrition Comparison

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The main differences between Provolone and Kefir

  • Provolone is richer than Kefir in Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Provolone is 82% higher.
  • Provolone contains 22 times more Sodium than Kefir. Provolone contains 876mg of Sodium, while Kefir contains 40mg.
  • Kefir contains less Saturated Fat.

Food types used in this article are Cheese, provolone and Kefir, lowfat, plain, LIFEWAY.

Infographic

Provolone 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.
Provolone
Provolone
8
:
2
Kefir
Kefir
Contains more Calcium +481.5%
Contains more Iron +1200%
Contains more Magnesium +133.3%
Contains more Phosphorus +372.4%
Contains more Zinc +602.2%
Contains more Copper +188.9%
Contains more Manganese +100%
Contains more Selenium +302.8%
Contains more Potassium +18.8%
Contains less Sodium -95.4%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +481.5%
Contains more Iron +1200%
Contains more Magnesium +133.3%
Contains more Phosphorus +372.4%
Contains more Zinc +602.2%
Contains more Copper +188.9%
Contains more Manganese +100%
Contains more Selenium +302.8%
Contains more Potassium +18.8%
Contains less Sodium -95.4%

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.
Provolone
Provolone
8
:
4
Kefir
Kefir
Contains more Vitamin A +54.7%
Contains more Vitamin E +1050%
Contains more Vitamin B2 +137.8%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +25.9%
Contains more Vitamin B12 +403.4%
Contains more Vitamin K +2100%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +57.9%
Contains more Folate +30%
Equal in Vitamin B3 - 0.15
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
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%
Contains more Vitamin A +54.7%
Contains more Vitamin E +1050%
Contains more Vitamin B2 +137.8%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +25.9%
Contains more Vitamin B12 +403.4%
Contains more Vitamin K +2100%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +57.9%
Contains more Folate +30%
Equal in Vitamin B3 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
3
:
2
Kefir
Kefir
Contains more Protein +574.9%
Contains more Fats +2762.4%
Contains more Other +545.2%
Contains more Carbs +109.3%
Contains more Water +120%
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Kefir
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 +574.9%
Contains more Fats +2762.4%
Contains more Other +545.2%
Contains more Carbs +109.3%
Contains more Water +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +2284.8%
Contains more Polyunsaturated fat +1350.9%
Contains less Saturated Fat -96.1%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2284.8%
Contains more Polyunsaturated fat +1350.9%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Kefir Opinion
Net carbs 2.14g 4.48g Kefir
Protein 25.58g 3.79g Provolone
Fats 26.62g 0.93g Provolone
Carbs 2.14g 4.48g Kefir
Calories 351kcal 41kcal Provolone
Sugar 0.56g 4.61g Provolone
Calcium 756mg 130mg Provolone
Iron 0.52mg 0.04mg Provolone
Magnesium 28mg 12mg Provolone
Phosphorus 496mg 105mg Provolone
Potassium 138mg 164mg Kefir
Sodium 876mg 40mg Kefir
Zinc 3.23mg 0.46mg Provolone
Copper 0.026mg 0.009mg Provolone
Manganese 0.01mg 0.005mg Provolone
Selenium 14.5µg 3.6µg Provolone
Vitamin A 880IU 569IU Provolone
Vitamin A RAE 236µg 171µg Provolone
Vitamin E 0.23mg 0.02mg Provolone
Vitamin D 20IU 41IU Kefir
Vitamin D 0.5µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.019mg 0.03mg Kefir
Vitamin B2 0.321mg 0.135mg Provolone
Vitamin B3 0.156mg 0.15mg Provolone
Vitamin B5 0.476mg 0.385mg Provolone
Vitamin B6 0.073mg 0.058mg Provolone
Folate 10µg 13µg Kefir
Vitamin B12 1.46µg 0.29µg Provolone
Vitamin K 2.2µg 0.1µg Provolone
Tryptophan 0.345mg Provolone
Threonine 0.982mg Provolone
Isoleucine 1.091mg Provolone
Leucine 2.297mg Provolone
Lysine 2.646mg Provolone
Methionine 0.686mg Provolone
Phenylalanine 1.287mg Provolone
Valine 1.64mg Provolone
Histidine 1.115mg Provolone
Cholesterol 69mg 5mg Kefir
Trans Fat 0.037g Provolone
Saturated Fat 17.078g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 7.393g 0.31g Provolone
Polyunsaturated fat 0.769g 0.053g Provolone
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
Provolone 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
33%
Provolone
16%
Kefir
Minerals Daily Need Coverage Score
78%
Provolone
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 4.05g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 836mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.42g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.5)

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.