Kefir vs. Cheese — In-Depth Nutrition Comparison
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How are kefir and cheese different?
- Kefir contains less calcium, phosphorus, fats, protein, selenium, vitamin B12, and zinc than cheese.
- Cheese covers your daily need for saturated fat 91% more than kefir.
- Kefir contains less sodium.
- Kefir has a higher glycemic index. The glycemic index of kefir is 36, while the glycemic index of cheese is 0.
Kefir, lowfat, plain, LIFEWAY and Cheese, cheddar types were used in this article.
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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 | +115.8% |
| Contains less SodiumSodium | -93.9% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +446.2% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +691.3% |
| Contains more PhosphorusPhosphorus | +333.3% |
| Contains more ManganeseManganese | +440% |
| Contains more SeleniumSelenium | +691.7% |
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 B3Vitamin B3 | +154.2% |
| Contains more Vitamin AVitamin A | +93% |
| Contains more Vitamin EVitamin E | +3450% |
| Contains more Vitamin B2Vitamin B2 | +217% |
| Contains more Vitamin B6Vitamin B6 | +13.8% |
| Contains more Vitamin B12Vitamin B12 | +279.3% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +107.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.658g | 18.867g | 83% |
| Calcium | 130mg | 710mg | 58% |
| Fats | 0.93g | 33.31g | 50% |
| Phosphorus | 105mg | 455mg | 50% |
| Selenium | 3.6µg | 28.5µg | 45% |
| Protein | 3.79g | 22.87g | 38% |
| Vitamin B12 | 0.29µg | 1.1µg | 34% |
| Cholesterol | 5mg | 99mg | 31% |
| Zinc | 0.46mg | 3.64mg | 29% |
| Sodium | 40mg | 653mg | 27% |
| Vitamin B2 | 0.135mg | 0.428mg | 23% |
| Monounsaturated fat | 0.31g | 9.246g | 22% |
| Calories | 41kcal | 404kcal | 18% |
| Vitamin A | 171µg | 330µg | 18% |
| Polyunsaturated fat | 0.053g | 1.421g | 9% |
| Vitamin E | 0.02mg | 0.71mg | 5% |
| Magnesium | 12mg | 27mg | 4% |
| Folate | 13µg | 27µg | 4% |
| Potassium | 164mg | 76mg | 3% |
| Vitamin D* | 41 IU | 24 IU | 2% |
| Vitamin D | 1µg | 0.6µg | 2% |
| Copper | 0.009mg | 0.03mg | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Iron | 0.04mg | 0.14mg | 1% |
| Manganese | 0.005mg | 0.027mg | 1% |
| Vitamin B3 | 0.15mg | 0.059mg | 1% |
| Vitamin B6 | 0.058mg | 0.066mg | 1% |
| Protein per 100 calories | 9.2g | 5.7g | N/A |
| Calories per 10 g protein | 108kcal | 177kcal | N/A |
| Weight per 100 calories | 244g | 25g | N/A |
| Unsaturated / Saturated Fat ratio | 0.55 | 0.57 | N/A |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 4.48g | 3.09g | N/A |
| Carbs | 4.48g | 3.09g | 0% |
| Sugar | 4.61g | 0.48g | N/A |
| Vitamin B1 | 0.03mg | 0.029mg | 0% |
| Vitamin B5 | 0.385mg | 0.41mg | 0% |
| Trans fat | 0.037g | 0.917g | N/A |
| Choline | 15.2mg | 16.5mg | 0% |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 (EPA) | 0g | 0.01g | N/A |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (ALA) | 0.006g | 0% | |
| Omega-3 (DPA) | 0.001g | 0.017g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.002g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
| Omega-6 (Linoleic acid) | 0.029g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +45% |
| Contains more WaterWater | +143.3% |
| Contains more ProteinProtein | +503.4% |
| Contains more FatsFats | +3481.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +2882.6% |
| Contains more Poly. FatPolyunsaturated fat | +2581.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +2983.3% |
| Contains more GalactoseGalactose | +810% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
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~equal in
Sucrose
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~equal in
Fructose
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~equal in
Maltose
~0g
