Kefir vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between kefir and goat cheese?

Goat cheese has more copper, fats, protein, vitamin B2, phosphorus, vitamin A, iron, and calcium than kefir.
Goat cheese's daily need coverage for saturated fat is 100% higher.
Kefir is lower in cholesterol.
Kefir has a higher glycemic index (36) than goat cheese (0).

We used Kefir, lowfat, plain, LIFEWAY and Cheese, goat, semisoft type types in this comparison.

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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.

Kefir

Goat cheese

Contains less SodiumSodium

-90.4%

Contains more MagnesiumMagnesium	+141.7%
Contains more CalciumCalcium	+129.2%
Contains more IronIron	+3950%
Contains more CopperCopper	+6166.7%
Contains more ZincZinc	+43.5%
Contains more PhosphorusPhosphorus	+257.1%
Contains more ManganeseManganese	+1760%

~equal in Potassium ~158mg

~equal in Selenium ~3.8µg

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.

Kefir

Goat cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B5Vitamin B5	+102.6%
Contains more Vitamin B12Vitamin B12	+31.8%
Contains more FolateFolate	+550%

Contains more Vitamin AVitamin A	+138%
Contains more Vitamin EVitamin E	+1200%
Contains more Vitamin B1Vitamin B1	+140%
Contains more Vitamin B2Vitamin B2	+400.7%
Contains more Vitamin B3Vitamin B3	+665.3%
Contains more Vitamin KVitamin K	+2400%

~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.658g	20.639g	91%
Copper	0.009mg	0.564mg	62%
Fats	0.93g	29.84g	44%
Vitamin B2	0.135mg	0.676mg	42%
Phosphorus	105mg	375mg	39%
Protein	3.79g	21.58g	36%
Vitamin A	171µg	407µg	26%
Cholesterol	5mg	79mg	25%
Iron	0.04mg	1.62mg	20%
Calcium	130mg	298mg	17%
Calories	41kcal	364kcal	16%
Sodium	40mg	415mg	16%
Monounsaturated fat	0.31g	6.808g	16%
Vitamin B3	0.15mg	1.148mg	6%
Magnesium	12mg	29mg	4%
Manganese	0.005mg	0.093mg	4%
Vitamin B1	0.03mg	0.072mg	4%
Vitamin B5	0.385mg	0.19mg	4%
Polyunsaturated fat	0.053g	0.709g	4%
Vitamin D	1µg	0.5µg	3%
Vitamin B12	0.29µg	0.22µg	3%
Folate	13µg	2µg	3%
Vitamin D*	41 IU	22 IU	2%
Zinc	0.46mg	0.66mg	2%
Vitamin E	0.02mg	0.26mg	2%
Vitamin K	0.1µg	2.5µg	2%
Carbs	4.48g	0.12g	1%
Protein per 100 calories	9.2g	5.9g	N/A
Calories per 10 g protein	108kcal	169kcal	N/A
Weight per 100 calories	244g	27g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.36	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	4.48g	0.12g	N/A
Potassium	164mg	158mg	0%
Sugar	4.61g	0.12g	N/A
Selenium	3.6µg	3.8µg	0%
Vitamin B6	0.058mg	0.06mg	0%
Trans fat	0.037g		N/A
Choline	15.2mg	15.4mg	0%
Tryptophan		0.227mg	0%
Threonine		0.805mg	0%
Isoleucine		0.893mg	0%
Leucine		1.861mg	0%
Lysine		1.549mg	0%
Methionine		0.575mg	0%
Phenylalanine		0.859mg	0%
Valine		1.485mg	0%
Histidine		0.589mg	0%
Omega-3 (ALA)	0.006g		0%
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.002g		N/A
Omega-6 (Linoleic acid)	0.029g		0%