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  6. Frozen yogurt vs. Kefir

Frozen yogurt vs. Kefir — In-Depth Nutrition Comparison

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The main differences between frozen yogurt and kefir

  • Frozen yogurt is richer in copper, vitamin B12, fiber, magnesium, and potassium, yet kefir is richer in vitamin A and vitamin D.
  • Daily need coverage for copper for frozen yogurt is 22% higher.
  • Kefir has a lower glycemic index than frozen yogurt.

Food types used in this article are Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener and Kefir, lowfat, plain, LIFEWAY.

Infographic

Frozen yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 48% 30% 1.5% 68% 13% 55% 11% 0% 15%
Kefir
Kefir
3
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 +233.3%
Contains more CalciumCalcium +22.3%
Contains more PotassiumPotassium +106.7%
Contains more CopperCopper +2155.6%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -50.6%
Contains more SeleniumSelenium +28.6%
~equal in Iron ~0.04mg
~equal in Zinc ~0.46mg

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.
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 2.3% 0.67% 1.6% 0% 10% 42% 3.8% 0% 9.2% 61% 0.75% 9% 1.7%
Kefir
Kefir
5
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 +250%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B12Vitamin B12 +69%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +45%
Contains more CholineCholine +390.3%
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Frozen yogurt Kefir DV% diff.
Copper 0.203mg 0.009mg 22%
Vitamin A 2µg 171µg 19%
Fiber 2g 0g 8%
Vitamin B12 0.49µg 0.29µg 8%
Vitamin B5 0.385mg 8%
Magnesium 40mg 12mg 7%
Vitamin D 0µg 1µg 5%
Carbs 19.7g 4.48g 5%
Vitamin D 0IU 41IU 5%
Potassium 339mg 164mg 5%
Vitamin B2 0.18mg 0.135mg 3%
Phosphorus 129mg 105mg 3%
Calories 104kcal 41kcal 3%
Calcium 159mg 130mg 3%
Sodium 81mg 40mg 2%
Choline 3.1mg 15.2mg 2%
Vitamin C 0.7mg 0.2mg 1%
Saturated fat 0.488g 0.658g 1%
Protein 4.4g 3.79g 1%
Selenium 2.8µg 3.6µg 1%
Vitamin B1 0.04mg 0.03mg 1%
Vitamin B6 0.04mg 0.058mg 1%
Fats 0.8g 0.93g 0%
Net carbs 17.7g 4.48g N/A
Cholesterol 4mg 5mg 0%
Iron 0.04mg 0.04mg 0%
Sugar 12.61g 4.61g N/A
Zinc 0.49mg 0.46mg 0%
Vitamin E 0.08mg 0.02mg 0%
Manganese 0.005mg 0%
Vitamin B3 0.2mg 0.15mg 0%
Vitamin K 0.3µg 0.1µg 0%
Folate 12µg 13µg 0%
Trans fat 0.037g N/A
Monounsaturated fat 0.205g 0.31g 0%
Polyunsaturated fat 0.03g 0.053g 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
4% 20% 74%
Protein: 4.4 g
Fats: 0.8 g
Carbs: 19.7 g
Water: 73.5 g
Other: 1.6 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 +16.1%
Contains more CarbsCarbs +339.7%
Contains more OtherOther +119.2%
Contains more FatsFats +16.3%
Contains more WaterWater +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 28% 4%
Saturated fat: Sat. Fat 0.488 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.03 g
Kefir
Kefir
2
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 less Sat. FatSaturated fat -25.8%
Contains more Mono. FatMonounsaturated fat +51.2%
Contains more Poly. FatPolyunsaturated fat +76.7%

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. Frozen yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173464/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.