Goat Cheese vs. Kefir
Nutrition comparison of Goat Cheese and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and kefir:
- Both kefir and goat cheese are high in Vitamin A and calcium.
- Goat cheese has 37.4 times less sugar than kefir.
- Goat cheese has more thiamin, riboflavin and niacin, however, kefir contains more folate.
- Goat cheese has signficantly more iron than kefir.
- Goat cheese is an excellent source of protein.
- Kefir has 14.8 times less cholesterol than goat cheese.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and kefir has 88% less calories than goat cheese - kefir has 43 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to kefir per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Kefir | |
|---|---|---|
| Protein | 24% | 35% |
| Carbohydrates | ~ | 44% |
| Fat | 76% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and goat cheese are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in kefir and goat cheese are both made of 100% sugar.
sugar
Goat cheese has 37.4 times less sugar than kefir - kefir has 4.6g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 469% more protein than kefir - kefir has 3.8g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and kefir has 97% less saturated fat than goat cheese - kefir has 0.66g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both kefir and goat cheese are low in trans fat - kefir has 0.04g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Kefir has 14.8 times less cholesterol than goat cheese - kefir has 5mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin C
Kefir and goat cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both kefir and goat cheese are high in Vitamin A. Goat cheese has 138% more Vitamin A than kefir - kefir has 171ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Kefir has 86% more Vitamin D than goat cheese - kefir has 41iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Kefir and goat cheese contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Kefir and goat cheese contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin and niacin, however, kefir contains more folate. Both goat cheese and kefir contain significant amounts of pantothenic acid, Vitamin B6 and Vitamin B12.
| Goat Cheese | Kefir | |
|---|---|---|
| Thiamin | 0.072 MG | 0.03 MG |
| Riboflavin | 0.676 MG | 0.135 MG |
| Niacin | 1.148 MG | 0.15 MG |
| Pantothenic acid | 0.19 MG | 0.385 MG |
| Vitamin B6 | 0.06 MG | 0.058 MG |
| Folate | 2 UG | 13 UG |
| Vitamin B12 | 0.22 UG | 0.29 UG |
Minerals
calcium
Both kefir and goat cheese are high in calcium. Goat cheese has 129% more calcium than kefir - kefir has 130mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than kefir - kefir has 0.04mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Kefir and goat cheese contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than kefir per 100 grams.
| Goat Cheese | Kefir | |
|---|---|---|
| linoleic acid | 0.709 G | 0.042 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.709 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Kefir (Kefir, lowfat, plain, LIFEWAY) .
Goat Cheese g
()
|
Daily Values (%) |
Kefir g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kefir or goat cheese contain more calories in 100 grams?Goat cheese is high in calories and kefir has 90% less calories than goat cheese - kefir has 43 calories in 100g and goat cheese has 364 calories.
Is kefir or goat cheese better for protein?
Goat cheese is a fantastic source of protein and it has 470% more protein than kefir - kefir has 3.8g of protein per 100 grams and goat cheese has 21.6g of protein.
Does kefir or goat cheese have more carbohydrates?
By weight, both kefir and goat cheese are low in carbohydrates - kefir has 4.8g of carbs for 100g and goat cheese has 0.12g of carbohydrates. the carbs in kefir and goat cheese are both made of 100% sugar.
Does kefir or goat cheese contain more calcium?
Both kefir and goat cheese are high in calcium. Goat cheese has 130% more calcium than kefir - kefir has 130mg of calcium in 100 grams and goat cheese has 298mg of calcium.