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  6. Swiss cheese vs. Kefir

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, 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Kefir
Kefir
2
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 MagnesiumMagnesium +175%
Contains more CalciumCalcium +584.6%
Contains more IronIron +225%
Contains more CopperCopper +422.2%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +446.7%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +127.8%
Contains less SodiumSodium -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.
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% 63% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Kefir
Kefir
5
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% 34% 0.4% 30% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin AVitamin A +84%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +955.2%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more FolateFolate +30%
~equal in Vitamin B5 ~0.385mg
~equal in Choline ~15.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Kefir
Kefir
2
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 +611.3%
Contains more FatsFats +3232.3%
Contains more OtherOther +308.2%
Contains more CarbsCarbs +211.1%
Contains more WaterWater +139.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 18.227 g
Monounsaturated Fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +2495.5%
Contains more Poly. FatPolyunsaturated fat +2430.2%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 393kcal 41kcal Swiss cheese
Protein 26.96g 3.79g Swiss cheese
Fats 30.99g 0.93g Swiss cheese
Vitamin C 0mg 0.2mg Kefir
Net carbs 1.44g 4.48g Kefir
Carbs 1.44g 4.48g Kefir
Cholesterol 93mg 5mg Kefir
Vitamin D 0IU 41IU Kefir
Magnesium 33mg 12mg Swiss cheese
Calcium 890mg 130mg Swiss cheese
Potassium 72mg 164mg Kefir
Iron 0.13mg 0.04mg Swiss cheese
Sugar 0g 4.61g Swiss cheese
Copper 0.047mg 0.009mg Swiss cheese
Zinc 4.37mg 0.46mg Swiss cheese
Phosphorus 574mg 105mg Swiss cheese
Sodium 187mg 40mg Kefir
Vitamin A 1047IU 569IU Swiss cheese
Vitamin A 288µg 171µg Swiss cheese
Vitamin E 0.6mg 0.02mg Swiss cheese
Vitamin D 0µg 1µg Kefir
Manganese 0.026mg 0.005mg Swiss cheese
Selenium 30µg 3.6µg Swiss cheese
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
Vitamin B12 3.06µg 0.29µg Swiss cheese
Vitamin K 1.4µg 0.1µg Swiss cheese
Folate 10µg 13µg Kefir
Trans Fat 0.987g 0.037g Kefir
Choline 15.5mg 15.2mg Swiss cheese
Saturated Fat 18.227g 0.658g Kefir
Monounsaturated Fat 8.046g 0.31g Swiss cheese
Polyunsaturated fat 1.341g 0.053g 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
Omega-3 - ALA 0.125g 0.006g Swiss cheese
Omega-3 - DPA 0.018g 0.001g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g 0g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0.002g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Swiss cheese
Omega-6 - Linoleic acid 0.734g 0.029g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Kefir
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Swiss cheese
15%
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 is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 147mg)
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.