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  6. Kefir vs. Provolone

Kefir vs. Provolone — In-Depth Nutrition Comparison

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The main differences between kefir and provolone

  • Provolone is richer than kefir in calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
  • Daily need coverage for saturated fat for provolone is 82% higher.
  • Kefir contains less cholesterol.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Cheese, provolone.

Infographic

Kefir vs Provolone 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +18.8%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +481.5%
Contains more IronIron +1200%
Contains more CopperCopper +188.9%
Contains more ZincZinc +602.2%
Contains more PhosphorusPhosphorus +372.4%
Contains more ManganeseManganese +100%
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%
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% 79% 4.6% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more FolateFolate +30%
Contains more Vitamin AVitamin A +38%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B2Vitamin B2 +137.8%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin B12Vitamin B12 +403.4%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin B3 ~0.156mg

All nutrients comparison - raw data values

Nutrient Kefir Provolone DV% diff.
Saturated fat 0.658g 17.078g 75%
Calcium 130mg 756mg 63%
Phosphorus 105mg 496mg 56%
Vitamin B12 0.29µg 1.46µg 49%
Protein 3.79g 25.58g 44%
Fats 0.93g 26.62g 40%
Sodium 40mg 876mg 36%
Zinc 0.46mg 3.23mg 25%
Cholesterol 5mg 69mg 21%
Selenium 3.6µg 14.5µg 20%
Monounsaturated fat 0.31g 7.393g 18%
Calories 41kcal 351kcal 16%
Vitamin B2 0.135mg 0.321mg 14%
Vitamin A 171µg 236µg 7%
Iron 0.04mg 0.52mg 6%
Polyunsaturated fat 0.053g 0.769g 5%
Magnesium 12mg 28mg 4%
Vitamin D* 41 IU 20 IU 3%
Vitamin D 1µg 0.5µg 3%
Copper 0.009mg 0.026mg 2%
Vitamin B5 0.385mg 0.476mg 2%
Vitamin K 0.1µg 2.2µg 2%
Carbs 4.48g 2.14g 1%
Potassium 164mg 138mg 1%
Vitamin E 0.02mg 0.23mg 1%
Vitamin B1 0.03mg 0.019mg 1%
Vitamin B6 0.058mg 0.073mg 1%
Folate 13µg 10µg 1%
Protein per 100 calories 9.2g 7.3g N/A
Calories per 10 g protein 108kcal 137kcal N/A
Weight per 100 calories 244g 28g N/A
Unsaturated / Saturated Fat ratio 0.55 0.48 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 2.14g N/A
Sugar 4.61g 0.56g N/A
Manganese 0.005mg 0.01mg 0%
Vitamin B3 0.15mg 0.156mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 15.4mg 0%
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +109.3%
Contains more WaterWater +120%
Contains more ProteinProtein +574.9%
Contains more FatsFats +2762.4%
Contains more OtherOther +545.2%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +2284.8%
Contains more Poly. FatPolyunsaturated fat +1350.9%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.