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  6. Spread vs. Kefir

Spread vs. Kefir — In-Depth Nutrition Comparison

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Important differences between spread and kefir

  • Spread has more vitamin B12, copper, vitamin B1, vitamin E, selenium, and vitamin B3; however, kefir has more calcium.
  • Spread's daily need coverage for sodium is 42% more.
  • Spread has 87 times more vitamin E than kefir. Spread has 1.74mg of vitamin E, while kefir has 0.02mg.
  • Kefir is lower in sodium.
  • Kefir has a higher glycemic index than spread.

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

Infographic

Spread 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.
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%
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%
Contains more IronIron +1875%
Contains more CopperCopper +1344.4%
Contains more ZincZinc +121.7%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +169.4%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +983.3%
Contains more PotassiumPotassium +49.1%
Contains more PhosphorusPhosphorus +78%
Contains less SodiumSodium -96.1%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +557.7%
Contains more Vitamin DVitamin D +66.7%
Contains more FolateFolate +550%
~equal in Vitamin B2 ~0.135mg

All nutrients comparison - raw data values

Nutrient Spread Kefir DV% diff.
Sodium 1013mg 40mg 42%
Vitamin B12 1.12µg 0.29µg 35%
Fats 17.34g 0.93g 25%
Saturated fat 5.977g 0.658g 24%
Monounsaturated fat 7.584g 0.31g 18%
Polyunsaturated fat 2.565g 0.053g 17%
Vitamin A 26µg 171µg 16%
Copper 0.13mg 0.009mg 13%
Calcium 12mg 130mg 12%
Vitamin B1 0.172mg 0.03mg 12%
Vitamin E 1.74mg 0.02mg 11%
Cholesterol 38mg 5mg 11%
Selenium 9.7µg 3.6µg 11%
Vitamin B3 1.73mg 0.15mg 10%
Calories 235kcal 41kcal 10%
Choline 62.3mg 15.2mg 9%
Iron 0.79mg 0.04mg 9%
Protein 7.66g 3.79g 8%
Phosphorus 59mg 105mg 7%
Vitamin B6 0.12mg 0.058mg 5%
Zinc 1.02mg 0.46mg 5%
Folate 2µg 13µg 3%
Vitamin D 0.6µg 1µg 2%
Potassium 110mg 164mg 2%
Carbs 11.94g 4.48g 2%
Vitamin D 22IU 41IU 2%
Manganese 0.026mg 0.005mg 1%
Magnesium 8mg 12mg 1%
Vitamin B5 0.43mg 0.385mg 1%
Vitamin K 1.6µg 0.1µg 1%
Fiber 0.2g 0g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 11.74g 4.48g N/A
Sugar 0g 4.61g N/A
Vitamin B2 0.134mg 0.135mg 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 0g 0.001g 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
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
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
Contains more ProteinProtein +102.1%
Contains more FatsFats +1764.5%
Contains more CarbsCarbs +166.5%
Contains more OtherOther +280.8%
Contains more WaterWater +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +2346.5%
Contains more Poly. FatPolyunsaturated fat +4739.6%
Contains less Sat. FatSaturated fat -89%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.