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  6. Swiss cheese vs. Kefir

Swiss cheese vs. Kefir — In-Depth Nutrition Comparison

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How are Swiss cheese and kefir different?

  • Swiss cheese has more vitamin B12, calcium, phosphorus, protein, selenium, fats, zinc, and vitamin A than kefir.
  • Daily need coverage for vitamin B12 for Swiss cheese is 115% higher.
  • Swiss cheese contains 33 times more fats than kefir. While Swiss cheese contains 30.99g of fats, kefir contains only 0.93g.
  • Kefir has less saturated fat.

Cheese, swiss and Kefir, lowfat, plain, LIFEWAY are the varieties used in this article.

Infographic

Swiss cheese vs Kefir infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +584.6%
Contains more IronIron +225%
Contains more CopperCopper +422.2%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +446.7%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +127.8%
Contains less SodiumSodium -78.6%

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.
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% 0% 96% 12% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5%
Kefir
Kefir
5
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%
Contains more Vitamin AVitamin A +68.4%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +955.2%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more FolateFolate +30%
~equal in Vitamin B5 ~0.385mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Kefir DV% diff.
Vitamin B12 3.06µg 0.29µg 115%
Saturated fat 18.227g 0.658g 80%
Calcium 890mg 130mg 76%
Phosphorus 574mg 105mg 67%
Selenium 30µg 3.6µg 48%
Protein 26.96g 3.79g 46%
Fats 30.99g 0.93g 46%
Zinc 4.37mg 0.46mg 36%
Cholesterol 93mg 5mg 29%
Monounsaturated fat 8.046g 0.31g 19%
Calories 393kcal 41kcal 18%
Vitamin A 288µg 171µg 13%
Vitamin B2 0.302mg 0.135mg 13%
Polyunsaturated fat 1.341g 0.053g 9%
Omega-3 (ALA) 0.125g 0.006g 7%
Sodium 187mg 40mg 6%
Vitamin D* 0 IU 41 IU 5%
Vitamin D 0µg 1µg 5%
Magnesium 33mg 12mg 5%
Copper 0.047mg 0.009mg 4%
Vitamin E 0.6mg 0.02mg 4%
Omega-6 (Linoleic acid) 0.734g 0.029g 4%
Potassium 72mg 164mg 3%
Vitamin B1 0.011mg 0.03mg 2%
Carbs 1.44g 4.48g 1%
Iron 0.13mg 0.04mg 1%
Manganese 0.026mg 0.005mg 1%
Vitamin B3 0.064mg 0.15mg 1%
Vitamin B5 0.353mg 0.385mg 1%
Vitamin B6 0.071mg 0.058mg 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 10µg 13µg 1%
Protein per 100 calories 6.9g 9.2g N/A
Calories per 10 g protein 146kcal 108kcal N/A
Weight per 100 calories 25g 244g N/A
Unsaturated / Saturated Fat ratio 0.52 0.55 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 1.44g 4.48g N/A
Sugar 0g 4.61g N/A
Trans fat 0.987g 0.037g N/A
Choline 15.5mg 15.2mg 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 (DPA) 0.018g 0.001g N/A
Omega-3 (Eicosatrienoic acid) 0.003g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.002g 0g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.032g 0.002g N/A
Omega-6 (Eicosadienoic acid) 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +611.3%
Contains more FatsFats +3232.3%
Contains more CarbsCarbs +211.1%
Contains more WaterWater +139.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
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
Contains more Mono. FatMonounsaturated fat +2495.5%
Contains more Poly. FatPolyunsaturated fat +2430.2%
Contains less Sat. FatSaturated fat -96.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.