Cheddar Cheese vs. Kefir

Nutrition comparison of Cheddar Cheese and Kefir


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheddar cheese versus kefir (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cheddar Cheese source
Image of Kefir source

Calories and Carbs

calories

Cheddar cheese is high in calories and kefir has less calories than cheddar cheese - kefir has 43kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.

sugar

Cheddar cheese has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Cheddar cheese is a excellent source of protein and it has more protein than kefir - kefir has 3.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and kefir has less saturated fat than cheddar cheese - kefir has 0.66g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

trans fat

Kefir and cheddar cheese contain similar amounts of trans fat - kefir has 0.04g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.

Vitamins

Vitamin C

Kefir and cheddar cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.

Vitamin A

Both kefir and cheddar cheese are high in Vitamin A - kefir has 171ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Kefir has more Vitamin D than cheddar cheese - kefir has 41iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.

Vitamin E

Kefir and cheddar cheese contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

The B Vitamins

Cheddar cheese has more riboflavin, folate and vitamin b12, however, kefir contains more niacin. Both cheddar cheese and kefir contain significant amounts of thiamin, pantothenic acid and vitamin b6.

Cheddar Cheese Kefir
Thiamin 0.029 MG 0.03 MG
Riboflavin 0.428 MG 0.135 MG
Niacin 0.059 MG 0.15 MG
Pantothenic acid 0.41 MG 0.385 MG
Vitamin B6 0.066 MG 0.058 MG
Folate 27 UG 13 UG
Vitamin B12 1.1 UG 0.29 UG

Minerals

calcium

Both kefir and cheddar cheese are high in calcium - kefir has 130mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Kefir and cheddar cheese contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Kefir has more potassium than cheddar cheese - kefir has 164mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than kefir per 100 grams.

Cheddar Cheese Kefir
alpha linoleic acid 0.114 G 0.006 G
DHA 0.001 G ~
EPA 0.01 G ~
DPA 0.017 G 0.001 G
Total 0.142 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than kefir per 100 grams.

Cheddar Cheese Kefir
other omega 6 0.036 G 0.002 G
linoleic acid 1.171 G 0.042 G
Total 1.207 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: Cheddar Cheese (Cheese, cheddar) and Kefir (Kefir, lowfat, plain, LIFEWAY) .

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