Egg vs. Kefir — In-Depth Nutrition Comparison
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How are eggs and kefir different?
- Kefir contains less copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, iron, and phosphorus than eggs.
- Eggs cover your daily need for copper, 221% more than kefir.
- Eggs have 75 times more cholesterol than kefir. Eggs have 373mg of cholesterol, while kefir has 5mg.
- Kefir has a higher glycemic index. The glycemic index of kefir is 36, while the glycemic index of eggs is 0.
Egg, whole, cooked, hard-boiled and Kefir, lowfat, plain, LIFEWAY types were used 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 | +2875% |
| Contains more CopperCopper | +22122.2% |
| Contains more ZincZinc | +128.3% |
| Contains more PhosphorusPhosphorus | +63.8% |
| Contains more ManganeseManganese | +420% |
| Contains more SeleniumSelenium | +755.6% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +160% |
| Contains more PotassiumPotassium | +30.2% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin EVitamin E | +5050% |
| Contains more Vitamin DVitamin D | +120% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B5Vitamin B5 | +263.1% |
| Contains more Vitamin B6Vitamin B6 | +108.6% |
| Contains more Vitamin B12Vitamin B12 | +282.8% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +238.5% |
| Contains more CholineCholine | +1832.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +14.8% |
| Contains more Vitamin B3Vitamin B3 | +134.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.009mg | 221% |
| Cholesterol | 373mg | 5mg | 123% |
| Choline | 293.8mg | 15.2mg | 51% |
| Selenium | 30.8µg | 3.6µg | 49% |
| Vitamin B12 | 1.11µg | 0.29µg | 34% |
| Vitamin B2 | 0.513mg | 0.135mg | 29% |
| Vitamin B5 | 1.398mg | 0.385mg | 20% |
| Protein | 12.58g | 3.79g | 18% |
| Fats | 10.61g | 0.93g | 15% |
| Iron | 1.19mg | 0.04mg | 14% |
| Saturated fat | 3.267g | 0.658g | 12% |
| Phosphorus | 172mg | 105mg | 10% |
| Polyunsaturated fat | 1.414g | 0.053g | 9% |
| Monounsaturated fat | 4.077g | 0.31g | 9% |
| Calcium | 50mg | 130mg | 8% |
| Folate | 44µg | 13µg | 8% |
| Vitamin E | 1.03mg | 0.02mg | 7% |
| Vitamin D | 2.2µg | 1µg | 6% |
| Calories | 155kcal | 41kcal | 6% |
| Vitamin D | 87IU | 41IU | 6% |
| Zinc | 1.05mg | 0.46mg | 5% |
| Vitamin B6 | 0.121mg | 0.058mg | 5% |
| Sodium | 124mg | 40mg | 4% |
| Vitamin B1 | 0.066mg | 0.03mg | 3% |
| Vitamin A | 149µg | 171µg | 2% |
| Vitamin B3 | 0.064mg | 0.15mg | 1% |
| Manganese | 0.026mg | 0.005mg | 1% |
| Potassium | 126mg | 164mg | 1% |
| Carbs | 1.12g | 4.48g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 1.12g | 4.48g | N/A |
| Magnesium | 10mg | 12mg | 0% |
| Sugar | 1.12g | 4.61g | N/A |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Trans fat | 0.037g | N/A | |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
| 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
| Contains more ProteinProtein | +231.9% |
| Contains more FatsFats | +1040.9% |
| Contains more OtherOther | +46.6% |
| Contains more CarbsCarbs | +300% |
| Contains more WaterWater | +20.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1215.2% |
| Contains more Poly. FatPolyunsaturated fat | +2567.9% |
| Contains less Sat. FatSaturated fat | -79.9% |
