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  6. Edam vs. Kefir

Edam vs. Kefir — In-Depth Nutrition Comparison

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What are the differences between edam and kefir?

  • The amount of phosphorus, calcium, vitamin B12, zinc, selenium, vitamin B2, and vitamin A in edam is higher than in kefir.
  • Edam's daily need coverage for saturated fat is 85% more.
  • Kefir contains 20 times less sodium than edam. Edam contains 812mg of sodium, while kefir contains 40mg.
  • Kefir has less saturated fat.

We used Cheese, edam and Kefir, lowfat, plain, LIFEWAY types in this article.

Infographic

Edam 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.
Edam
Edam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Kefir
Kefir
1
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 +150%
Contains more CalciumCalcium +462.3%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +1000%
Contains more CopperCopper +300%
Contains more ZincZinc +715.2%
Contains more PhosphorusPhosphorus +410.5%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +302.8%
Contains less SodiumSodium -95.1%

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.
Edam
Edam
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 81% 4.8% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12%
Kefir
Kefir
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Contains more Vitamin AVitamin A +42.1%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B6Vitamin B6 +31%
Contains more Vitamin B12Vitamin B12 +431%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B5Vitamin B5 +37%

All nutrients comparison - raw data values

Nutrient Edam Kefir DV% diff.
Saturated fat 17.572g 0.658g 77%
Phosphorus 536mg 105mg 62%
Calcium 731mg 130mg 60%
Vitamin B12 1.54µg 0.29µg 52%
Protein 24.99g 3.79g 42%
Fats 27.8g 0.93g 41%
Sodium 812mg 40mg 34%
Zinc 3.75mg 0.46mg 30%
Cholesterol 89mg 5mg 28%
Selenium 14.5µg 3.6µg 20%
Vitamin B2 0.389mg 0.135mg 20%
Monounsaturated fat 8.125g 0.31g 20%
Calories 357kcal 41kcal 16%
Vitamin A 243µg 171µg 8%
Iron 0.44mg 0.04mg 5%
Magnesium 30mg 12mg 4%
Polyunsaturated fat 0.665g 0.053g 4%
Vitamin D* 20 IU 41 IU 3%
Vitamin D 0.5µg 1µg 3%
Copper 0.036mg 0.009mg 3%
Vitamin B5 0.281mg 0.385mg 2%
Vitamin K 2.3µg 0.1µg 2%
Carbs 1.43g 4.48g 1%
Potassium 188mg 164mg 1%
Vitamin E 0.24mg 0.02mg 1%
Vitamin B1 0.037mg 0.03mg 1%
Vitamin B6 0.076mg 0.058mg 1%
Folate 16µg 13µg 1%
Protein per 100 calories 7g 9.2g N/A
Calories per 10 g protein 143kcal 108kcal N/A
Weight per 100 calories 28g 244g N/A
Unsaturated / Saturated Fat ratio 0.5 0.55 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 1.43g 4.48g N/A
Sugar 1.43g 4.61g N/A
Manganese 0.011mg 0.005mg 0%
Vitamin B3 0.082mg 0.15mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
Tryptophan 0.352mg 0%
Threonine 0.932mg 0%
Isoleucine 1.308mg 0%
Leucine 2.57mg 0%
Lysine 2.66mg 0%
Methionine 0.721mg 0%
Phenylalanine 1.434mg 0%
Valine 1.81mg 0%
Histidine 1.034mg 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
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +559.4%
Contains more FatsFats +2889.2%
Contains more OtherOther +478.1%
Contains more CarbsCarbs +213.3%
Contains more WaterWater +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +2521%
Contains more Poly. FatPolyunsaturated fat +1154.7%
Contains less Sat. FatSaturated fat -96.3%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.