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Goat milk vs. Kefir — In-Depth Nutrition Comparison

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A recap on differences between goat milk and kefir

  • Goat milk is higher in monounsaturated fat, yet kefir is higher in vitamin B12 and vitamin A.
  • Goat milk contains 4 times more monounsaturated fat than kefir. While goat milk contains 1.109g of monounsaturated fat, kefir contains only 0.31g.
  • The amount of saturated fat in kefir is lower.
  • The glycemic index of goat milk is lower.

Food varieties used in this article are Milk, goat, fluid, with added vitamin D and Kefir, lowfat, plain, LIFEWAY.

Infographic

Goat milk 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 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
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 +16.7%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +25%
Contains more CopperCopper +411.1%
Contains more ManganeseManganese +260%
Contains more ZincZinc +53.3%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +157.1%
~equal in Calcium ~130mg
~equal in Phosphorus ~105mg

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 4.3% 19% 1.4% 20% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
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 +550%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin DVitamin D +30%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more Vitamin B12Vitamin B12 +314.3%
Contains more FolateFolate +1200%
~equal in Vitamin B2 ~0.135mg
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Goat milk Kefir DV% diff.
Vitamin A 57µg 171µg 13%
Saturated fat 2.667g 0.658g 9%
Vitamin B12 0.07µg 0.29µg 9%
Fats 4.14g 0.93g 5%
Selenium 1.4µg 3.6µg 4%
Copper 0.046mg 0.009mg 4%
Folate 1µg 13µg 3%
Monounsaturated fat 1.109g 0.31g 2%
Cholesterol 11mg 5mg 2%
Vitamin B5 0.31mg 0.385mg 2%
Vitamin B1 0.048mg 0.03mg 2%
Vitamin D 1.3µg 1µg 2%
Calories 69kcal 41kcal 1%
Polyunsaturated fat 0.149g 0.053g 1%
Vitamin B6 0.046mg 0.058mg 1%
Manganese 0.018mg 0.005mg 1%
Vitamin B3 0.277mg 0.15mg 1%
Vitamin D 51IU 41IU 1%
Phosphorus 111mg 105mg 1%
Zinc 0.3mg 0.46mg 1%
Vitamin C 1.3mg 0.2mg 1%
Potassium 204mg 164mg 1%
Protein 3.56g 3.79g 0%
Carbs 4.45g 4.48g 0%
Net carbs 4.45g 4.48g N/A
Magnesium 14mg 12mg 0%
Calcium 134mg 130mg 0%
Iron 0.05mg 0.04mg 0%
Sugar 4.45g 4.61g N/A
Sodium 50mg 40mg 0%
Vitamin E 0.07mg 0.02mg 0%
Vitamin B2 0.138mg 0.135mg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.037g N/A
Choline 16mg 15.2mg 0%
Tryptophan 0.044mg 0%
Threonine 0.163mg 0%
Isoleucine 0.207mg 0%
Leucine 0.314mg 0%
Lysine 0.29mg 0%
Methionine 0.08mg 0%
Phenylalanine 0.155mg 0%
Valine 0.24mg 0%
Histidine 0.089mg 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% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Kefir
Kefir
3
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 FatsFats +345.2%
Contains more OtherOther +12.3%
~equal in Protein ~3.79g
~equal in Carbs ~4.48g
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 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 +257.7%
Contains more Poly. FatPolyunsaturated fat +181.1%
Contains less Sat. FatSaturated fat -75.3%

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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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.