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  6. Buttermilk vs. Kefir

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 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.

Infographic

Buttermilk vs Kefir 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Kefir
Kefir
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
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%
~equal in Magnesium ~12mg
~equal in Potassium ~164mg
~equal in Zinc ~0.46mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Kefir
Kefir
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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 +1121.4%
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%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Buttermilk Kefir DV% diff.
Vitamin A 14µg 171µg 17%
Sodium 190mg 40mg 7%
Vitamin D 1IU 41IU 5%
Vitamin D 0µg 1µg 5%
Vitamin B12 0.22µg 0.29µg 3%
Selenium 2µg 3.6µg 3%
Folate 5µg 13µg 2%
Vitamin B6 0.034mg 0.058mg 2%
Vitamin B5 0.275mg 0.385mg 2%
Phosphorus 89mg 105mg 2%
Vitamin B3 0.058mg 0.15mg 1%
Saturated fat 0.548g 0.658g 1%
Vitamin C 1mg 0.2mg 1%
Calcium 116mg 130mg 1%
Protein 3.31g 3.79g 1%
Vitamin B2 0.154mg 0.135mg 1%
Calories 40kcal 41kcal 0%
Fats 0.88g 0.93g 0%
Net carbs 4.79g 4.48g N/A
Carbs 4.79g 4.48g 0%
Cholesterol 4mg 5mg 0%
Magnesium 11mg 12mg 0%
Potassium 151mg 164mg 0%
Iron 0.05mg 0.04mg 0%
Sugar 4.79g 4.61g N/A
Copper 0.011mg 0.009mg 0%
Zinc 0.42mg 0.46mg 0%
Vitamin E 0.05mg 0.02mg 0%
Manganese 0.002mg 0.005mg 0%
Vitamin B1 0.034mg 0.03mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.037g N/A
Choline 17.7mg 15.2mg 0%
Monounsaturated fat 0.254g 0.31g 0%
Polyunsaturated fat 0.033g 0.053g 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Kefir
Kefir
2
4% 4% 90%
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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Kefir
Kefir
2
64% 30% 5%
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%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.