Kefir vs. Parmesan Cheese
Nutrition comparison of Kefir and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and parmesan cheese:
- Both parmesan cheese and kefir are high in Vitamin A and calcium.
- Kefir has 12.6 times less cholesterol than parmesan cheese.
- Parmesan cheese has 40.9 times less sugar than kefir.
- Parmesan cheese has more riboflavin and Vitamin B12.
- Parmesan cheese is an excellent source of protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and kefir has 89% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in carbs, much lighter in fat and similar to parmesan cheese for protein. Kefir has a macronutrient ratio of 35:44:21 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Parmesan Cheese | |
|---|---|---|
| Protein | 35% | 38% |
| Carbohydrates | 44% | 3% |
| Fat | 21% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and kefir are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
sugar
Parmesan cheese has 40.9 times less sugar than kefir - parmesan cheese has 0.11g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 843% more protein than kefir - parmesan cheese has 35.8g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and kefir has 96% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and parmesan cheese are low in trans fat - kefir has 0.04g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Kefir has 12.6 times less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and kefir has 5mg of cholesterol.
Vitamins
Vitamin C
Kefir and parmesan cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Both parmesan cheese and kefir are high in Vitamin A. Parmesan cheese has 21% more Vitamin A than kefir - parmesan cheese has 207ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has 116% more Vitamin D than parmesan cheese - parmesan cheese has 19iu of Vitamin D per 100 grams and kefir has 41iu of Vitamin D.
Vitamin E
Parmesan cheese and kefir contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Parmesan cheese and kefir contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin and Vitamin B12. Both kefir and parmesan cheese contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.03 MG | 0.039 MG |
| Riboflavin | 0.135 MG | 0.332 MG |
| Niacin | 0.15 MG | 0.271 MG |
| Pantothenic acid | 0.385 MG | 0.453 MG |
| Vitamin B6 | 0.058 MG | 0.091 MG |
| Folate | 13 UG | 7 UG |
| Vitamin B12 | 0.29 UG | 1.2 UG |
Minerals
calcium
Both parmesan cheese and kefir are high in calcium. Parmesan cheese has 811% more calcium than kefir - parmesan cheese has 1184mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Parmesan cheese has 19 times more iron than kefir - parmesan cheese has 0.82mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kefir has 78% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.297 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than kefir per 100 grams.
| Kefir | Parmesan Cheese | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.272 G |
| Total | 0.044 G | 0.272 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Parmesan Cheese (Cheese, parmesan, hard) .
Kefir g
()
|
Daily Values (%) |
Parmesan Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 parmesan cheese or kefir contain more calories in 100 grams?Parmesan cheese is high in calories and kefir has 90% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and kefir has 43 calories.
Is parmesan cheese or kefir better for protein?
Parmesan cheese is a fantastic source of protein and it has 840% more protein than kefir - parmesan cheese has 35.8g of protein per 100 grams and kefir has 3.8g of protein.
Does parmesan cheese or kefir have more carbohydrates?
By weight, both parmesan cheese and kefir are low in carbohydrates - parmesan cheese has 3.2g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does parmesan cheese or kefir contain more calcium?
Both parmesan cheese and kefir are high in calcium. Parmesan cheese has 810% more calcium than kefir - parmesan cheese has 1184mg of calcium in 100 grams and kefir has 130mg of calcium.