Buttermilk vs. Kefir — In-Depth Nutrition Comparison
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What are the differences between Buttermilk and Kefir?
- The amount of Vitamin A, and Vitamin D in Kefir is higher than in Buttermilk.
- Kefir's daily need coverage for Vitamin A is 17% more.
- Kefir contains 5 times less Sodium than Buttermilk. Buttermilk contains 190mg of Sodium, while Kefir contains 40mg.
We used Milk, buttermilk, fluid, cultured, lowfat and Kefir, lowfat, plain, LIFEWAY types in this article.
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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.
| Contains more IronIron | +25% |
| Contains more CopperCopper | +22.2% |
| Contains more CalciumCalcium | +12.1% |
| Contains more PhosphorusPhosphorus | +18% |
| Contains less SodiumSodium | -78.9% |
| Contains more ManganeseManganese | +150% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +14.1% |
| Contains more CholineCholine | +16.4% |
| Contains more Vitamin AVitamin A | +1110.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +158.6% |
| Contains more Vitamin B5Vitamin B5 | +40% |
| Contains more Vitamin B6Vitamin B6 | +70.6% |
| Contains more Vitamin B12Vitamin B12 | +31.8% |
| Contains more FolateFolate | +160% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.31 g
Fats:
0.88 g
Carbs:
4.79 g
Water:
90.13 g
Other:
0.89 g
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
| Contains more OtherOther | +21.9% |
| Contains more ProteinProtein | +14.5% |
~equal in
Fats
~0.93g
~equal in
Carbs
~4.48g
~equal in
Water
~90.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.548 g
Monounsaturated Fat:
Mono. Fat
0.254 g
Polyunsaturated fat:
Poly. Fat
0.033 g
Saturated Fat:
Sat. Fat
0.658 g
Monounsaturated Fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
| Contains less Sat. FatSaturated Fat | -16.7% |
| Contains more Mono. FatMonounsaturated Fat | +22% |
| Contains more Poly. FatPolyunsaturated fat | +60.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 41kcal |
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| Protein | 3.31g | 3.79g |
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| Fats | 0.88g | 0.93g |
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| Vitamin C | 1mg | 0.2mg |
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| Net carbs | 4.79g | 4.48g |
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| Carbs | 4.79g | 4.48g |
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| Cholesterol | 4mg | 5mg |
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| Vitamin D | 1IU | 41IU |
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| Magnesium | 11mg | 12mg |
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| Calcium | 116mg | 130mg |
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| Potassium | 151mg | 164mg |
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| Iron | 0.05mg | 0.04mg |
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| Sugar | 4.79g | 4.61g |
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| Copper | 0.011mg | 0.009mg |
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| Zinc | 0.42mg | 0.46mg |
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| Phosphorus | 89mg | 105mg |
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| Sodium | 190mg | 40mg |
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| Vitamin A | 47IU | 569IU |
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| Vitamin A | 14µg | 171µg |
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| Vitamin E | 0.05mg | 0.02mg |
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| Vitamin D | 0µg | 1µg |
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| Manganese | 0.002mg | 0.005mg |
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| Selenium | 2µg | 3.6µg |
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| Vitamin B1 | 0.034mg | 0.03mg |
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| Vitamin B2 | 0.154mg | 0.135mg |
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| Vitamin B3 | 0.058mg | 0.15mg |
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| Vitamin B5 | 0.275mg | 0.385mg |
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| Vitamin B6 | 0.034mg | 0.058mg |
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| Vitamin B12 | 0.22µg | 0.29µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 5µg | 13µg |
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| Trans Fat | 0.037g |
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| Choline | 17.7mg | 15.2mg |
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| Saturated Fat | 0.548g | 0.658g |
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| Monounsaturated Fat | 0.254g | 0.31g |
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| Polyunsaturated fat | 0.033g | 0.053g |
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| Tryptophan | 0.042mg |
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| Threonine | 0.141mg |
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| Isoleucine | 0.171mg |
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| Leucine | 0.313mg |
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| Lysine | 0.277mg |
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| Methionine | 0.087mg |
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| Phenylalanine | 0.171mg |
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| Valine | 0.217mg |
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| Histidine | 0.1mg |
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| Omega-3 - ALA | 0.006g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
15%
Minerals Daily Need Coverage Score
15%
15%
Comparison summary
Which food is lower in Sugar?
Kefir is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 150mg)
Which food is lower in glycemic index?
Kefir is lower in glycemic index (difference - 36)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is richer in minerals?
Kefir is relatively richer in minerals
Which food is lower in Cholesterol?
Buttermilk is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Buttermilk is lower in Saturated Fat (difference - 0.11g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.