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  6. Kefir vs. Eggnog

Kefir vs. Eggnog — In-Depth Nutrition Comparison

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What are the main differences between Kefir and Eggnog?

  • Kefir is richer in Vitamin A RAE, while Eggnog is higher in Choline, Vitamin B12, and Monounsaturated Fat.
  • Eggnog's daily need coverage for Cholesterol is 18% higher.
  • Eggnog has 3 times less Vitamin A RAE than Kefir. Kefir has 171µg of Vitamin A RAE, while Eggnog has 59µg.
  • Kefir is lower in Sugar.

We used Kefir, lowfat, plain, LIFEWAY and Eggnog types in this comparison.

Infographic

Kefir vs Eggnog 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
1
:
6
Eggnog
Eggnog
Contains less Sodium -25.9%
Contains more Iron +400%
Contains more Magnesium +58.3%
Contains more Copper +44.4%
Contains more Selenium +16.7%
Equal in Calcium - 130
Equal in Phosphorus - 109
Equal in Potassium - 165
Equal in Zinc - 0.46
Equal in Manganese - 0.005
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Contains less Sodium -25.9%
Contains more Iron +400%
Contains more Magnesium +58.3%
Contains more Copper +44.4%
Contains more Selenium +16.7%
Equal in Calcium - 130
Equal in Phosphorus - 109
Equal in Potassium - 165
Equal in Zinc - 0.46
Equal in Manganese - 0.005

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
:
8
Eggnog
Eggnog
Contains more Vitamin A +176.2%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +16%
Contains more Folate +1200%
Contains more Vitamin E +950%
Contains more Vitamin D +20%
Contains more Vitamin C +650%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B12 +55.2%
Contains more Vitamin K +200%
Equal in Vitamin B5 - 0.417
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Contains more Vitamin A +176.2%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +16%
Contains more Folate +1200%
Contains more Vitamin E +950%
Contains more Vitamin D +20%
Contains more Vitamin C +650%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B12 +55.2%
Contains more Vitamin K +200%
Equal in Vitamin B5 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Eggnog
Eggnog
Contains more Protein +20.1%
Contains more Fats +350.5%
Contains more Carbs +79.7%
Equal in Water - 82.54
Equal in Other - 0.67
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more Protein +20.1%
Contains more Fats +350.5%
Contains more Carbs +79.7%
Equal in Water - 82.54
Equal in Other - 0.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Eggnog
Eggnog
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +320%
Contains more Polyunsaturated fat +273.6%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +320%
Contains more Polyunsaturated fat +273.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
1
:
5
Eggnog
Eggnog
Contains more Galactose +2175%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +111.9%
Contains more Maltose +∞%
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Eggnog
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more Galactose +2175%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +111.9%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Eggnog
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kefir Eggnog Opinion
Net carbs 4.48g 8.05g Eggnog
Protein 3.79g 4.55g Eggnog
Fats 0.93g 4.19g Eggnog
Carbs 4.48g 8.05g Eggnog
Calories 41kcal 88kcal Eggnog
Fructose 0g 0.04g Eggnog
Sugar 4.61g 8.05g Kefir
Calcium 130mg 130mg
Iron 0.04mg 0.2mg Eggnog
Magnesium 12mg 19mg Eggnog
Phosphorus 105mg 109mg Eggnog
Potassium 164mg 165mg Eggnog
Sodium 40mg 54mg Kefir
Zinc 0.46mg 0.46mg
Copper 0.009mg 0.013mg Eggnog
Manganese 0.005mg 0.005mg
Selenium 3.6µg 4.2µg Eggnog
Vitamin A 569IU 206IU Kefir
Vitamin A RAE 171µg 59µg Kefir
Vitamin E 0.02mg 0.21mg Eggnog
Vitamin D 41IU 49IU Eggnog
Vitamin D 1µg 1.2µg Eggnog
Vitamin C 0.2mg 1.5mg Eggnog
Vitamin B1 0.03mg 0.034mg Eggnog
Vitamin B2 0.135mg 0.19mg Eggnog
Vitamin B3 0.15mg 0.105mg Kefir
Vitamin B5 0.385mg 0.417mg Eggnog
Vitamin B6 0.058mg 0.05mg Kefir
Folate 13µg 1µg Kefir
Vitamin B12 0.29µg 0.45µg Eggnog
Vitamin K 0.1µg 0.3µg Eggnog
Tryptophan 0.085mg Eggnog
Threonine 0.201mg Eggnog
Isoleucine 0.237mg Eggnog
Leucine 0.383mg Eggnog
Lysine 0.257mg Eggnog
Methionine 0.12mg Eggnog
Phenylalanine 0.225mg Eggnog
Valine 0.289mg Eggnog
Histidine 0.108mg Eggnog
Cholesterol 5mg 59mg Kefir
Trans Fat 0.037g Eggnog
Saturated Fat 0.658g 2.591g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 1.302g Eggnog
Polyunsaturated fat 0.053g 0.198g Eggnog
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Eggnog
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Kefir
17%
Eggnog
Minerals Daily Need Coverage Score
15%
Kefir
17%
Eggnog

Comparison summary

Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 1.933g)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 19)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is richer in minerals?
Eggnog
Eggnog is relatively richer in minerals
Which food is richer in vitamins?
Eggnog
Eggnog is relatively richer in vitamins

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.