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  6. Egg vs. Kefir

Egg vs. Kefir — In-Depth Nutrition Comparison

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How are Egg and Kefir different?

  • Kefir contains less Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Iron, and Phosphorus than Egg.
  • Egg covers your daily need of Copper 221% more than Kefir.
  • Egg has 75 times more Cholesterol than Kefir. Egg has 373mg of Cholesterol, while Kefir has 5mg.

Egg, whole, cooked, hard-boiled and Kefir, lowfat, plain, LIFEWAY types were used in this article.

Infographic

Egg 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.
Egg
Egg
6
:
4
Kefir
Kefir
Contains more Iron +2875%
Contains more Phosphorus +63.8%
Contains more Zinc +128.3%
Contains more Copper +22122.2%
Contains more Manganese +420%
Contains more Selenium +755.6%
Contains more Calcium +160%
Contains more Magnesium +20%
Contains more Potassium +30.2%
Contains less Sodium -67.7%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +2875%
Contains more Phosphorus +63.8%
Contains more Zinc +128.3%
Contains more Copper +22122.2%
Contains more Manganese +420%
Contains more Selenium +755.6%
Contains more Calcium +160%
Contains more Magnesium +20%
Contains more Potassium +30.2%
Contains less Sodium -67.7%

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.
Egg
Egg
9
:
3
Kefir
Kefir
Contains more Vitamin E +5050%
Contains more Vitamin D +120%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +280%
Contains more Vitamin B5 +263.1%
Contains more Vitamin B6 +108.6%
Contains more Folate +238.5%
Contains more Vitamin B12 +282.8%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Equal in Vitamin A - 569
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin E +5050%
Contains more Vitamin D +120%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +280%
Contains more Vitamin B5 +263.1%
Contains more Vitamin B6 +108.6%
Contains more Folate +238.5%
Contains more Vitamin B12 +282.8%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Equal in Vitamin A - 569

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Kefir
Kefir
Contains more Protein +231.9%
Contains more Fats +1040.9%
Contains more Other +46.6%
Contains more Carbs +300%
Contains more Water +20.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Kefir
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 Protein +231.9%
Contains more Fats +1040.9%
Contains more Other +46.6%
Contains more Carbs +300%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +1215.2%
Contains more Polyunsaturated fat +2567.9%
Contains less Saturated Fat -79.9%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1215.2%
Contains more Polyunsaturated fat +2567.9%
Contains less Saturated Fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Kefir Opinion
Net carbs 1.12g 4.48g Kefir
Protein 12.58g 3.79g Egg
Fats 10.61g 0.93g Egg
Carbs 1.12g 4.48g Kefir
Calories 155kcal 41kcal Egg
Sugar 1.12g 4.61g Egg
Calcium 50mg 130mg Kefir
Iron 1.19mg 0.04mg Egg
Magnesium 10mg 12mg Kefir
Phosphorus 172mg 105mg Egg
Potassium 126mg 164mg Kefir
Sodium 124mg 40mg Kefir
Zinc 1.05mg 0.46mg Egg
Copper 2mg 0.009mg Egg
Manganese 0.026mg 0.005mg Egg
Selenium 30.8µg 3.6µg Egg
Vitamin A 520IU 569IU Kefir
Vitamin A RAE 149µg 171µg Kefir
Vitamin E 1.03mg 0.02mg Egg
Vitamin D 87IU 41IU Egg
Vitamin D 2.2µg 1µg Egg
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.066mg 0.03mg Egg
Vitamin B2 0.513mg 0.135mg Egg
Vitamin B3 0.064mg 0.15mg Kefir
Vitamin B5 1.398mg 0.385mg Egg
Vitamin B6 0.121mg 0.058mg Egg
Folate 44µg 13µg Egg
Vitamin B12 1.11µg 0.29µg Egg
Vitamin K 0.3µg 0.1µg Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 5mg Kefir
Trans Fat 0.037g Egg
Saturated Fat 3.267g 0.658g Kefir
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 4.077g 0.31g Egg
Polyunsaturated fat 1.414g 0.053g Egg
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
Egg Kefir
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
45%
Egg
16%
Kefir
Minerals Daily Need Coverage Score
103%
Egg
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 84mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 368mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.609g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 3.49g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.