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  6. Goat milk vs. Kefir

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 A RAE, and Vitamin B12.
  • Kefir covers your daily Vitamin A RAE needs 13% more than Goat milk.
  • Goat milk contains 4 times more Saturated Fat than Kefir. While Goat milk contains 2.667g of Saturated Fat, Kefir contains only 0.658g.

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.
Goat milk
Goat milk
7
:
3
Kefir
Kefir
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Potassium +24.4%
Contains more Copper +411.1%
Contains more Manganese +260%
Contains less Sodium -20%
Contains more Zinc +53.3%
Contains more Selenium +157.1%
Equal in Calcium - 130
Equal in Phosphorus - 105
Goat milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 2% 10% 48% 18% 7% 9% 16% 3% 8%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Potassium +24.4%
Contains more Copper +411.1%
Contains more Manganese +260%
Contains less Sodium -20%
Contains more Zinc +53.3%
Contains more Selenium +157.1%
Equal in Calcium - 130
Equal in Phosphorus - 105

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.
Goat milk
Goat milk
7
:
5
Kefir
Kefir
Contains more Vitamin E +250%
Contains more Vitamin D +30%
Contains more Vitamin C +550%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84.7%
Contains more Vitamin K +200%
Contains more Vitamin A +187.4%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +26.1%
Contains more Folate +1200%
Contains more Vitamin B12 +314.3%
Equal in Vitamin B2 - 0.135
Goat milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 39% 5% 12% 32% 6% 19% 11% 1% 9% 1%
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 E +250%
Contains more Vitamin D +30%
Contains more Vitamin C +550%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84.7%
Contains more Vitamin K +200%
Contains more Vitamin A +187.4%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +26.1%
Contains more Folate +1200%
Contains more Vitamin B12 +314.3%
Equal in Vitamin B2 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat milk
Goat milk
2
:
3
Kefir
Kefir
Contains more Fats +345.2%
Contains more Other +12.3%
Equal in Protein - 3.79
Equal in Carbs - 4.48
Equal in Water - 90.07
Goat milk
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
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 Fats +345.2%
Contains more Other +12.3%
Equal in Protein - 3.79
Equal in Carbs - 4.48
Equal in Water - 90.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat milk
Goat milk
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +257.7%
Contains more Polyunsaturated fat +181.1%
Contains less Saturated Fat -75.3%
Goat milk
68% 28% 4%
Saturated Fat: 2.667 g
Monounsaturated Fat: 1.109 g
Polyunsaturated fat: 0.149 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +257.7%
Contains more Polyunsaturated fat +181.1%
Contains less Saturated Fat -75.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat milk Kefir Opinion
Net carbs 4.45g 4.48g Kefir
Protein 3.56g 3.79g Kefir
Fats 4.14g 0.93g Goat milk
Carbs 4.45g 4.48g Kefir
Calories 69kcal 41kcal Goat milk
Sugar 4.45g 4.61g Goat milk
Calcium 134mg 130mg Goat milk
Iron 0.05mg 0.04mg Goat milk
Magnesium 14mg 12mg Goat milk
Phosphorus 111mg 105mg Goat milk
Potassium 204mg 164mg Goat milk
Sodium 50mg 40mg Kefir
Zinc 0.3mg 0.46mg Kefir
Copper 0.046mg 0.009mg Goat milk
Manganese 0.018mg 0.005mg Goat milk
Selenium 1.4µg 3.6µg Kefir
Vitamin A 198IU 569IU Kefir
Vitamin A RAE 57µg 171µg Kefir
Vitamin E 0.07mg 0.02mg Goat milk
Vitamin D 51IU 41IU Goat milk
Vitamin D 1.3µg 1µg Goat milk
Vitamin C 1.3mg 0.2mg Goat milk
Vitamin B1 0.048mg 0.03mg Goat milk
Vitamin B2 0.138mg 0.135mg Goat milk
Vitamin B3 0.277mg 0.15mg Goat milk
Vitamin B5 0.31mg 0.385mg Kefir
Vitamin B6 0.046mg 0.058mg Kefir
Folate 1µg 13µg Kefir
Vitamin B12 0.07µg 0.29µg Kefir
Vitamin K 0.3µg 0.1µg Goat milk
Tryptophan 0.044mg Goat milk
Threonine 0.163mg Goat milk
Isoleucine 0.207mg Goat milk
Leucine 0.314mg Goat milk
Lysine 0.29mg Goat milk
Methionine 0.08mg Goat milk
Phenylalanine 0.155mg Goat milk
Valine 0.24mg Goat milk
Histidine 0.089mg Goat milk
Cholesterol 11mg 5mg Kefir
Trans Fat 0.037g Goat milk
Saturated Fat 2.667g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 1.109g 0.31g Goat milk
Polyunsaturated fat 0.149g 0.053g Goat milk
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
Goat milk 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
12%
Goat milk
16%
Kefir
Minerals Daily Need Coverage Score
16%
Goat milk
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.009g)
Which food is lower in Sugar?
Goat milk
Goat milk is lower in Sugar (difference - 0.16g)
Which food is lower in glycemic index?
Goat milk
Goat milk is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Goat milk
Goat milk is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. 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.