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  6. Eggnog vs. Kefir

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.
  • 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.
  • Eggnog has a higher glycemic index (55) than kefir (36).

We used Eggnog and Kefir, lowfat, plain, LIFEWAY types in this comparison.

Infographic

Eggnog 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.
Eggnog
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Kefir
Kefir
1
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 MagnesiumMagnesium +58.3%
Contains more IronIron +400%
Contains more CopperCopper +44.4%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -25.9%
~equal in Calcium ~130mg
~equal in Potassium ~164mg
~equal in Zinc ~0.46mg
~equal in Phosphorus ~105mg
~equal in Manganese ~0.005mg

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.
Eggnog
Eggnog
8
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Kefir
Kefir
4
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 +650%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B12Vitamin B12 +55.2%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +243.4%
Contains more Vitamin AVitamin A +189.8%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +1200%
~equal in Vitamin B5 ~0.385mg

All nutrients comparison - raw data values

Nutrient Eggnog Kefir DV% diff.
Cholesterol 59mg 5mg 18%
Vitamin A 59µg 171µg 12%
Saturated fat 2.591g 0.658g 9%
Choline 52.2mg 15.2mg 7%
Vitamin B12 0.45µg 0.29µg 7%
Fats 4.19g 0.93g 5%
Vitamin B2 0.19mg 0.135mg 4%
Folate 1µg 13µg 3%
Monounsaturated fat 1.302g 0.31g 2%
Protein 4.55g 3.79g 2%
Calories 88kcal 41kcal 2%
Iron 0.2mg 0.04mg 2%
Magnesium 19mg 12mg 2%
Vitamin C 1.5mg 0.2mg 1%
Polyunsaturated fat 0.198g 0.053g 1%
Carbs 8.05g 4.48g 1%
Vitamin B6 0.05mg 0.058mg 1%
Vitamin B5 0.417mg 0.385mg 1%
Vitamin D 49IU 41IU 1%
Selenium 4.2µg 3.6µg 1%
Vitamin D 1.2µg 1µg 1%
Vitamin E 0.21mg 0.02mg 1%
Phosphorus 109mg 105mg 1%
Sodium 54mg 40mg 1%
Net carbs 8.05g 4.48g N/A
Calcium 130mg 130mg 0%
Potassium 165mg 164mg 0%
Sugar 8.05g 4.61g N/A
Copper 0.013mg 0.009mg 0%
Zinc 0.46mg 0.46mg 0%
Manganese 0.005mg 0.005mg 0%
Vitamin B1 0.034mg 0.03mg 0%
Vitamin B3 0.105mg 0.15mg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.037g N/A
Tryptophan 0.085mg 0%
Threonine 0.201mg 0%
Isoleucine 0.237mg 0%
Leucine 0.383mg 0%
Lysine 0.257mg 0%
Methionine 0.12mg 0%
Phenylalanine 0.225mg 0%
Valine 0.289mg 0%
Histidine 0.108mg 0%
Fructose 0.04g 0g 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
Eggnog
Eggnog
3
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 ProteinProtein +20.1%
Contains more FatsFats +350.5%
Contains more CarbsCarbs +79.7%
~equal in Water ~90.07g
~equal in Other ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
2
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Kefir
Kefir
1
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 more Mono. FatMonounsaturated fat +320%
Contains more Poly. FatPolyunsaturated fat +273.6%
Contains less Sat. FatSaturated fat -74.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
Eggnog
5
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Kefir
Kefir
1
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +111.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +2175%
~equal in Starch ~0g

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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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.