Kefir vs. American cheese — In-Depth Nutrition Comparison
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Important differences between kefir and American cheese
- Kefir has less calcium, phosphorus, vitamin B12, fats, protein, selenium, and zinc.
- American cheese's daily need coverage for calcium is 92% more.
- Kefir is lower in cholesterol.
The food varieties used in the comparison are Kefir, lowfat, plain, LIFEWAY and Cheese, pasteurized process, American, without added vitamin D.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +24.2% |
| Contains less SodiumSodium | -97.6% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +703.8% |
| Contains more IronIron | +1475% |
| Contains more CopperCopper | +411.1% |
| Contains more ZincZinc | +441.3% |
| Contains more PhosphorusPhosphorus | +510.5% |
| Contains more ManganeseManganese | +720% |
| Contains more SeleniumSelenium | +461.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +97.4% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin AVitamin A | +46.2% |
| Contains more Vitamin EVitamin E | +3900% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B12Vitamin B12 | +417.2% |
| Contains more Vitamin KVitamin K | +2500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 130mg | 1045mg | 92% |
| Saturated fat | 0.658g | 18.057g | 79% |
| Phosphorus | 105mg | 641mg | 77% |
| Sodium | 40mg | 1671mg | 71% |
| Vitamin B12 | 0.29µg | 1.5µg | 50% |
| Fats | 0.93g | 31.79g | 47% |
| Cholesterol | 5mg | 100mg | 32% |
| Selenium | 3.6µg | 20.2µg | 30% |
| Protein | 3.79g | 18.13g | 29% |
| Monounsaturated fat | 0.31g | 8.236g | 20% |
| Zinc | 0.46mg | 2.49mg | 18% |
| Calories | 41kcal | 371kcal | 17% |
| Vitamin A | 171µg | 250µg | 9% |
| Vitamin B2 | 0.135mg | 0.234mg | 8% |
| Polyunsaturated fat | 0.053g | 1.286g | 8% |
| Omega-3 (ALA) | 0.006g | 0.137g | 8% |
| Iron | 0.04mg | 0.63mg | 7% |
| Vitamin E | 0.02mg | 0.8mg | 5% |
| Copper | 0.009mg | 0.046mg | 4% |
| Choline | 15.2mg | 36.2mg | 4% |
| Omega-6 (Linoleic acid) | 0.029g | 0.79g | 4% |
| Magnesium | 12mg | 26mg | 3% |
| Vitamin D* | 41 IU | 23 IU | 2% |
| Vitamin D | 1µg | 0.6µg | 2% |
| Manganese | 0.005mg | 0.041mg | 2% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Potassium | 164mg | 132mg | 1% |
| Vitamin B1 | 0.03mg | 0.015mg | 1% |
| Folate | 13µg | 8µg | 1% |
| Protein per 100 calories | 9.2g | 4.9g | N/A |
| Calories per 10 g protein | 108kcal | 205kcal | N/A |
| Weight per 100 calories | 244g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 0.55 | 0.53 | N/A |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 4.48g | 3.7g | N/A |
| Carbs | 4.48g | 3.7g | 0% |
| Sugar | 4.61g | 2.26g | N/A |
| Vitamin B3 | 0.15mg | 0.076mg | 0% |
| Vitamin B5 | 0.385mg | 0.403mg | 0% |
| Vitamin B6 | 0.058mg | 0.054mg | 0% |
| Trans fat | 0.037g | 1.144g | N/A |
| Tryptophan | 0.232mg | 0% | |
| Threonine | 0.772mg | 0% | |
| Isoleucine | 0.938mg | 0% | |
| Leucine | 1.716mg | 0% | |
| Lysine | 1.516mg | 0% | |
| Methionine | 0.475mg | 0% | |
| Phenylalanine | 0.939mg | 0% | |
| Valine | 1.187mg | 0% | |
| Histidine | 0.546mg | 0% | |
| Omega-3 (EPA) | 0g | 0.012g | N/A |
| Omega-3 (DHA) | 0g | 0.006g | N/A |
| Omega-3 (DPA) | 0.001g | 0.021g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0g | 0.001g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0g | 0.001g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.002g | 0.033g | N/A |
| Omega-6 (Eicosadienoic acid) | 0g | 0.009g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Protein:
18.13 g
Fats:
31.79 g
Carbs:
3.7 g
Water:
39.61 g
Other:
6.77 g
| Contains more CarbsCarbs | +21.1% |
| Contains more WaterWater | +127.4% |
| Contains more ProteinProtein | +378.4% |
| Contains more FatsFats | +3318.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.658 g
Monounsaturated fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
Saturated fat:
Sat. Fat
18.057 g
Monounsaturated fat:
Mono. Fat
8.236 g
Polyunsaturated fat:
Poly. Fat
1.286 g
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +2556.8% |
| Contains more Poly. FatPolyunsaturated fat | +2326.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.7 g
Maltose:
0 g
Galactose:
0.91 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.15 g
Maltose:
0 g
Galactose:
0.11 g
| Contains more LactoseLactose | +72.1% |
| Contains more GalactoseGalactose | +727.3% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
