Eggnog vs. Kefir — In-Depth Nutrition Comparison
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What are the main differences between Eggnog and Kefir?
- Eggnog is richer in Choline, Vitamin B12, and Monounsaturated Fat, while Kefir is higher in Vitamin A RAE.
- Eggnog's daily need coverage for Cholesterol is 18% higher.
- Kefir has 4 times less Monounsaturated Fat than Eggnog. Eggnog has 1.302g of Monounsaturated Fat, while Kefir has 0.31g.
- Kefir is lower in Cholesterol.
We used Eggnog and Kefir, lowfat, plain, LIFEWAY types in this comparison.
Infographic
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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
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Iron
+400%
Contains
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Magnesium
+58.3%
Contains
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Copper
+44.4%
Contains
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Selenium
+16.7%
Contains
less
Sodium
-25.9%
Equal in Calcium - 130
Equal in Phosphorus - 105
Equal in Potassium - 164
Equal in Zinc - 0.46
Equal in Manganese - 0.005
Contains
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Iron
+400%
Contains
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Magnesium
+58.3%
Contains
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Copper
+44.4%
Contains
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Selenium
+16.7%
Contains
less
Sodium
-25.9%
Equal in Calcium - 130
Equal in Phosphorus - 105
Equal in Potassium - 164
Equal in Zinc - 0.46
Equal in Manganese - 0.005
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.
8
4
Contains
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Vitamin E
+950%
Contains
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Vitamin D
+20%
Contains
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Vitamin C
+650%
Contains
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Vitamin B1
+13.3%
Contains
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Vitamin B2
+40.7%
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Vitamin B12
+55.2%
Contains
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Vitamin K
+200%
Contains
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Vitamin A
+176.2%
Contains
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Vitamin B3
+42.9%
Contains
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Vitamin B6
+16%
Contains
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Folate
+1200%
Equal in Vitamin B5 - 0.385
Contains
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Vitamin E
+950%
Contains
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Vitamin D
+20%
Contains
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Vitamin C
+650%
Contains
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Vitamin B1
+13.3%
Contains
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Vitamin B2
+40.7%
Contains
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Vitamin B12
+55.2%
Contains
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Vitamin K
+200%
Contains
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Vitamin A
+176.2%
Contains
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Vitamin B3
+42.9%
Contains
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Vitamin B6
+16%
Contains
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Folate
+1200%
Equal in Vitamin B5 - 0.385
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.1%
Contains
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Fats
+350.5%
Contains
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Carbs
+79.7%
Equal in Water - 90.07
Equal in Other - 0.73
Contains
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Protein
+20.1%
Contains
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Fats
+350.5%
Contains
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Carbs
+79.7%
Equal in Water - 90.07
Equal in Other - 0.73
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+320%
Contains
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Polyunsaturated fat
+273.6%
Contains
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Saturated Fat
-74.6%
Contains
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Monounsaturated Fat
+320%
Contains
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Polyunsaturated fat
+273.6%
Contains
less
Saturated Fat
-74.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+111.9%
Contains
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Maltose
+∞%
Contains
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Galactose
+2175%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Lactose
+111.9%
Contains
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Maltose
+∞%
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Galactose
+2175%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Rich in vitamins |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 8.05g | 4.48g | |
Protein | 4.55g | 3.79g | |
Fats | 4.19g | 0.93g | |
Carbs | 8.05g | 4.48g | |
Calories | 88kcal | 41kcal | |
Fructose | 0.04g | 0g | |
Sugar | 8.05g | 4.61g | |
Calcium | 130mg | 130mg | |
Iron | 0.2mg | 0.04mg | |
Magnesium | 19mg | 12mg | |
Phosphorus | 109mg | 105mg | |
Potassium | 165mg | 164mg | |
Sodium | 54mg | 40mg | |
Zinc | 0.46mg | 0.46mg | |
Copper | 0.013mg | 0.009mg | |
Manganese | 0.005mg | 0.005mg | |
Selenium | 4.2µg | 3.6µg | |
Vitamin A | 206IU | 569IU | |
Vitamin A RAE | 59µg | 171µg | |
Vitamin E | 0.21mg | 0.02mg | |
Vitamin D | 49IU | 41IU | |
Vitamin D | 1.2µg | 1µg | |
Vitamin C | 1.5mg | 0.2mg | |
Vitamin B1 | 0.034mg | 0.03mg | |
Vitamin B2 | 0.19mg | 0.135mg | |
Vitamin B3 | 0.105mg | 0.15mg | |
Vitamin B5 | 0.417mg | 0.385mg | |
Vitamin B6 | 0.05mg | 0.058mg | |
Folate | 1µg | 13µg | |
Vitamin B12 | 0.45µg | 0.29µg | |
Vitamin K | 0.3µg | 0.1µg | |
Tryptophan | 0.085mg | ||
Threonine | 0.201mg | ||
Isoleucine | 0.237mg | ||
Leucine | 0.383mg | ||
Lysine | 0.257mg | ||
Methionine | 0.12mg | ||
Phenylalanine | 0.225mg | ||
Valine | 0.289mg | ||
Histidine | 0.108mg | ||
Cholesterol | 59mg | 5mg | |
Trans Fat | 0.037g | ||
Saturated Fat | 2.591g | 0.658g | |
Omega-3 - DPA | 0g | 0.001g | |
Monounsaturated Fat | 1.302g | 0.31g | |
Polyunsaturated fat | 0.198g | 0.053g | |
Omega-6 - Linoleic acid | 0.029g | ||
Omega-3 - ALA | 0.006g | ||
Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
17%
16%
Minerals Daily Need Coverage Score
17%
15%
Comparison summary
Which food is lower in Sugar?
Kefir is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 1.933g)
Which food is lower in glycemic index?
Kefir is lower in glycemic index (difference - 19)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is richer in minerals?
Eggnog is relatively richer in minerals
Which food is richer in vitamins?
Eggnog is relatively richer in vitamins