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Swiss cheese vs. Kefir — In-Depth Nutrition Comparison

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How are Swiss cheese and Kefir different?

  • Swiss cheese is higher in Vitamin B12, Calcium, Phosphorus, Selenium, Zinc, Vitamin A RAE, and Vitamin B2, however, Kefir is richer in Vitamin D.
  • Daily need coverage for Vitamin B12 from Swiss cheese is 115% higher.
  • Swiss cheese contains 28 times more Saturated Fat than Kefir. While Swiss cheese contains 18.227g of Saturated Fat, Kefir contains only 0.658g.

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

Infographic

Swiss cheese vs Kefir 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 more Calcium +584.6%
Contains more Iron +225%
Contains more Magnesium +175%
Contains more Phosphorus +446.7%
Contains more Zinc +850%
Contains more Copper +422.2%
Contains more Manganese +420%
Contains more Selenium +733.3%
Contains more Potassium +127.8%
Contains less Sodium -78.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +584.6%
Contains more Iron +225%
Contains more Magnesium +175%
Contains more Phosphorus +446.7%
Contains more Zinc +850%
Contains more Copper +422.2%
Contains more Manganese +420%
Contains more Selenium +733.3%
Contains more Potassium +127.8%
Contains less Sodium -78.6%

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.
:
6
Kefir
Contains more Vitamin A +84%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +123.7%
Contains more Vitamin B6 +22.4%
Contains more Vitamin B12 +955.2%
Contains more Vitamin K +1300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B3 +134.4%
Contains more Folate +30%
Equal in Vitamin B5 - 0.385
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
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 +84%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +123.7%
Contains more Vitamin B6 +22.4%
Contains more Vitamin B12 +955.2%
Contains more Vitamin K +1300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B3 +134.4%
Contains more Folate +30%
Equal in Vitamin B5 - 0.385

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +611.3%
Contains more Fats +3232.3%
Contains more Other +308.2%
Contains more Carbs +211.1%
Contains more Water +139.4%
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +611.3%
Contains more Fats +3232.3%
Contains more Other +308.2%
Contains more Carbs +211.1%
Contains more Water +139.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2495.5%
Contains more Polyunsaturated fat +2430.2%
Contains less Saturated Fat -96.4%
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2495.5%
Contains more Polyunsaturated fat +2430.2%
Contains less Saturated Fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss 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 Swiss cheese Kefir Opinion
Net carbs 1.44g 4.48g Kefir
Protein 26.96g 3.79g Swiss cheese
Fats 30.99g 0.93g Swiss cheese
Carbs 1.44g 4.48g Kefir
Calories 393kcal 41kcal Swiss cheese
Sugar 0g 4.61g Swiss cheese
Calcium 890mg 130mg Swiss cheese
Iron 0.13mg 0.04mg Swiss cheese
Magnesium 33mg 12mg Swiss cheese
Phosphorus 574mg 105mg Swiss cheese
Potassium 72mg 164mg Kefir
Sodium 187mg 40mg Kefir
Zinc 4.37mg 0.46mg Swiss cheese
Copper 0.047mg 0.009mg Swiss cheese
Manganese 0.026mg 0.005mg Swiss cheese
Selenium 30µg 3.6µg Swiss cheese
Vitamin A 1047IU 569IU Swiss cheese
Vitamin A RAE 288µg 171µg Swiss cheese
Vitamin E 0.6mg 0.02mg Swiss cheese
Vitamin D 0IU 41IU Kefir
Vitamin D 0µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.011mg 0.03mg Kefir
Vitamin B2 0.302mg 0.135mg Swiss cheese
Vitamin B3 0.064mg 0.15mg Kefir
Vitamin B5 0.353mg 0.385mg Kefir
Vitamin B6 0.071mg 0.058mg Swiss cheese
Folate 10µg 13µg Kefir
Vitamin B12 3.06µg 0.29µg Swiss cheese
Vitamin K 1.4µg 0.1µg Swiss cheese
Tryptophan 0.401mg Swiss cheese
Threonine 1.038mg Swiss cheese
Isoleucine 1.537mg Swiss cheese
Leucine 2.959mg Swiss cheese
Lysine 2.585mg Swiss cheese
Methionine 0.784mg Swiss cheese
Phenylalanine 1.662mg Swiss cheese
Valine 2.139mg Swiss cheese
Histidine 1.065mg Swiss cheese
Cholesterol 93mg 5mg Kefir
Trans Fat 0.987g 0.037g Kefir
Saturated Fat 18.227g 0.658g Kefir
Omega-3 - DPA 0.018g 0.001g Swiss cheese
Monounsaturated Fat 8.046g 0.31g Swiss cheese
Polyunsaturated fat 1.341g 0.053g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Swiss cheese
Omega-6 - Linoleic acid 0.734g 0.029g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Swiss cheese
Omega-3 - ALA 0.125g 0.006g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g 0g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0.002g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss 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
48%
Swiss cheese
16%
Kefir
Minerals Daily Need Coverage Score
87%
Swiss cheese
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 147mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 17.569g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3.6)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.