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  6. Egg white vs. Kefir

Egg white vs. Kefir — In-Depth Nutrition Comparison

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Summary of differences between Egg white and Kefir

  • Egg white has more Selenium, and Vitamin B2, however, Kefir is higher in Vitamin A RAE, Phosphorus, Calcium, Vitamin B12, and Vitamin D.
  • Egg white covers your daily need of Selenium 30% more than Kefir.
  • Egg white has 4 times more Sodium than Kefir. While Egg white has 166mg of Sodium, Kefir has only 40mg.

These are the specific foods used in this comparison Egg, white, raw, fresh and Kefir, lowfat, plain, LIFEWAY.

Infographic

Egg white 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 white
Egg white
4
:
6
Kefir
Kefir
Contains more Iron +100%
Contains more Copper +155.6%
Contains more Manganese +120%
Contains more Selenium +455.6%
Contains more Calcium +1757.1%
Contains more Phosphorus +600%
Contains less Sodium -75.9%
Contains more Zinc +1433.3%
Equal in Magnesium - 12
Equal in Potassium - 164
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +100%
Contains more Copper +155.6%
Contains more Manganese +120%
Contains more Selenium +455.6%
Contains more Calcium +1757.1%
Contains more Phosphorus +600%
Contains less Sodium -75.9%
Contains more Zinc +1433.3%
Equal in Magnesium - 12
Equal in Potassium - 164

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 white
Egg white
1
:
11
Kefir
Kefir
Contains more Vitamin B2 +225.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +1060%
Contains more Folate +225%
Contains more Vitamin B12 +222.2%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +225.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +1060%
Contains more Folate +225%
Contains more Vitamin B12 +222.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Kefir
Kefir
Contains more Protein +187.6%
Contains more Fats +447.1%
Contains more Carbs +513.7%
Contains more Other +15.9%
Equal in Water - 90.07
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +187.6%
Contains more Fats +447.1%
Contains more Carbs +513.7%
Contains more Other +15.9%
Equal in Water - 90.07

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Egg white
Egg white
4
:
2
Kefir
Kefir
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +5185.7%
Contains more Galactose +1200%
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
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
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +5185.7%
Contains more Galactose +1200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Kefir Opinion
Net carbs 0.73g 4.48g Kefir
Protein 10.9g 3.79g Egg white
Fats 0.17g 0.93g Kefir
Carbs 0.73g 4.48g Kefir
Calories 52kcal 41kcal Egg white
Fructose 0.07g 0g Egg white
Sugar 0.71g 4.61g Egg white
Calcium 7mg 130mg Kefir
Iron 0.08mg 0.04mg Egg white
Magnesium 11mg 12mg Kefir
Phosphorus 15mg 105mg Kefir
Potassium 163mg 164mg Kefir
Sodium 166mg 40mg Kefir
Zinc 0.03mg 0.46mg Kefir
Copper 0.023mg 0.009mg Egg white
Manganese 0.011mg 0.005mg Egg white
Selenium 20µg 3.6µg Egg white
Vitamin A 0IU 569IU Kefir
Vitamin A RAE 0µg 171µg Kefir
Vitamin E 0mg 0.02mg Kefir
Vitamin D 0IU 41IU Kefir
Vitamin D 0µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.004mg 0.03mg Kefir
Vitamin B2 0.439mg 0.135mg Egg white
Vitamin B3 0.105mg 0.15mg Kefir
Vitamin B5 0.19mg 0.385mg Kefir
Vitamin B6 0.005mg 0.058mg Kefir
Folate 4µg 13µg Kefir
Vitamin B12 0.09µg 0.29µg Kefir
Vitamin K 0µg 0.1µg Kefir
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 0mg 5mg Egg white
Trans Fat 0.037g Egg white
Saturated Fat 0g 0.658g Egg white
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 0g 0.31g Kefir
Polyunsaturated fat 0g 0.053g Kefir
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 white 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
11%
Egg white
16%
Kefir
Minerals Daily Need Coverage Score
17%
Egg white
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 126mg)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.9g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.658g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 36)
Which food is richer in minerals?
?
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.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.