Spread vs. Kefir — In-Depth Nutrition Comparison
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The main differences between Spread and Kefir
- Spread is richer in Vitamin E , Vitamin K, Polyunsaturated fat, and Monounsaturated Fat, yet Kefir is richer in Phosphorus.
- Daily need coverage for Sodium from Spread is 31% higher.
- Spread contains 123 times more Vitamin K than Kefir. Spread contains 12.3µg of Vitamin K, while Kefir contains 0.1µg.
- Kefir contains less Sodium.
Food types used in this article are Margarine-like spread, SMART BEAT Super Light without saturated fat and Kefir, lowfat, plain, LIFEWAY.
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.
Contains
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Phosphorus
+∞%
Contains
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Potassium
+1266.7%
Contains
less
Sodium
-94.7%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+1266.7%
Contains
less
Sodium
-94.7%
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.
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Contains
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Vitamin A
+688.9%
Contains
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Vitamin E
+8400%
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Vitamin K
+12200%
Contains
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Vitamin A
+688.9%
Contains
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Vitamin E
+8400%
Contains
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Vitamin K
+12200%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1738.7%
Contains
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Other
+183.6%
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
Contains
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Water
+11.4%
Contains
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Fats
+1738.7%
Contains
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Other
+183.6%
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
Contains
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Water
+11.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2351.6%
Contains
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Polyunsaturated fat
+7409.4%
Contains
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Saturated Fat
-70.4%
Contains
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Monounsaturated Fat
+2351.6%
Contains
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Polyunsaturated fat
+7409.4%
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Saturated Fat
-70.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 4.48g |
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| Protein | 0g | 3.79g |
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| Fats | 17.1g | 0.93g |
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| Carbs | 0g | 4.48g |
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| Calories | 158kcal | 41kcal |
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| Sugar | 0g | 4.61g |
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| Calcium | 130mg |
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| Iron | 0.04mg |
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| Magnesium | 12mg |
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| Phosphorus | 0mg | 105mg |
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| Potassium | 12mg | 164mg |
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| Sodium | 755mg | 40mg |
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| Zinc | 0.46mg |
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| Copper | 0.009mg |
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| Manganese | 0.005mg |
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| Selenium | 3.6µg |
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| Vitamin A | 4489IU | 569IU |
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| Vitamin A RAE | 171µg |
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| Vitamin E | 1.7mg | 0.02mg |
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| Vitamin D | 41IU |
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| Vitamin D | 1µg |
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| Vitamin C | 0.2mg |
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| Vitamin B1 | 0.03mg |
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| Vitamin B2 | 0.135mg |
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| Vitamin B3 | 0.15mg |
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| Vitamin B5 | 0.385mg |
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| Vitamin B6 | 0.058mg |
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| Folate | 13µg |
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| Vitamin B12 | 0.29µg |
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| Vitamin K | 12.3µg | 0.1µg |
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| Cholesterol | 0mg | 5mg |
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| Trans Fat | 2.45g | 0.037g |
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| Saturated Fat | 2.22g | 0.658g |
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| Omega-3 - DPA | 0.001g |
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| Monounsaturated Fat | 7.6g | 0.31g |
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| Polyunsaturated fat | 3.98g | 0.053g |
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| Omega-6 - Linoleic acid | 0.029g |
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| Omega-3 - ALA | 0.006g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
28%
16%
Minerals Daily Need Coverage Score
10%
15%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 4.61g)
Which food is lower in Cholesterol?
Spread is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 715mg)
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 1.562g)
Which food is richer in minerals?
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)