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  6. Kefir vs. Edam

Kefir vs. Edam — In-Depth Nutrition Comparison

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What are the differences between kefir and edam?

  • 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 has less cholesterol.

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

Infographic

Kefir vs Edam 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.
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%
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%
Contains less SodiumSodium -95.1%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B5Vitamin B5 +37%
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%

All nutrients comparison - raw data values

Nutrient Kefir Edam DV% diff.
Saturated fat 0.658g 17.572g 77%
Phosphorus 105mg 536mg 62%
Calcium 130mg 731mg 60%
Vitamin B12 0.29µg 1.54µg 52%
Protein 3.79g 24.99g 42%
Fats 0.93g 27.8g 41%
Sodium 40mg 812mg 34%
Zinc 0.46mg 3.75mg 30%
Cholesterol 5mg 89mg 28%
Selenium 3.6µg 14.5µg 20%
Vitamin B2 0.135mg 0.389mg 20%
Monounsaturated fat 0.31g 8.125g 20%
Calories 41kcal 357kcal 16%
Vitamin A 171µg 243µg 8%
Iron 0.04mg 0.44mg 5%
Magnesium 12mg 30mg 4%
Polyunsaturated fat 0.053g 0.665g 4%
Vitamin D* 41 IU 20 IU 3%
Vitamin D 1µg 0.5µg 3%
Copper 0.009mg 0.036mg 3%
Vitamin B5 0.385mg 0.281mg 2%
Vitamin K 0.1µg 2.3µg 2%
Carbs 4.48g 1.43g 1%
Potassium 164mg 188mg 1%
Vitamin E 0.02mg 0.24mg 1%
Vitamin B1 0.03mg 0.037mg 1%
Vitamin B6 0.058mg 0.076mg 1%
Folate 13µg 16µg 1%
Protein per 100 calories 9.2g 7g N/A
Calories per 10 g protein 108kcal 143kcal N/A
Weight per 100 calories 244g 28g N/A
Unsaturated / Saturated Fat ratio 0.55 0.5 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 1.43g N/A
Sugar 4.61g 1.43g N/A
Manganese 0.005mg 0.011mg 0%
Vitamin B3 0.15mg 0.082mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 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 0.001g 0g 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
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
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
Contains more CarbsCarbs +213.3%
Contains more WaterWater +116.7%
Contains more ProteinProtein +559.4%
Contains more FatsFats +2889.2%
Contains more OtherOther +478.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +2521%
Contains more Poly. FatPolyunsaturated fat +1154.7%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.