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  6. Goose egg vs. Kefir

Goose egg vs. Kefir — In-Depth Nutrition Comparison

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How are Goose egg and Kefir different?

  • Kefir contains less Vitamin B12, Selenium, Choline, Iron, Vitamin B5, Vitamin B2, Folate, and Phosphorus than Goose egg.
  • Goose egg covers your daily need of Cholesterol 282% more than Kefir.
  • Goose egg has 91 times more Iron than Kefir. Goose egg has 3.64mg of Iron, while Kefir has 0.04mg.
  • Kefir contains less Cholesterol.

Egg, goose, whole, fresh, raw and Kefir, lowfat, plain, LIFEWAY types were used in this article.

Infographic

Goose egg 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.
Goose egg
Goose egg
8
:
2
Kefir
Kefir
Contains more Iron +9000%
Contains more Magnesium +33.3%
Contains more Phosphorus +98.1%
Contains more Potassium +28%
Contains more Zinc +189.1%
Contains more Copper +588.9%
Contains more Manganese +660%
Contains more Selenium +925%
Contains more Calcium +116.7%
Contains less Sodium -71%
Goose egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 137% 12% 90% 19% 18% 37% 21% 5% 202%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +9000%
Contains more Magnesium +33.3%
Contains more Phosphorus +98.1%
Contains more Potassium +28%
Contains more Zinc +189.1%
Contains more Copper +588.9%
Contains more Manganese +660%
Contains more Selenium +925%
Contains more Calcium +116.7%
Contains less Sodium -71%

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.
Goose egg
Goose egg
11
:
1
Kefir
Kefir
Contains more Vitamin A +14.2%
Contains more Vitamin E +6350%
Contains more Vitamin D +70%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +356.9%
Contains more Vitamin B6 +306.9%
Contains more Folate +484.6%
Contains more Vitamin B12 +1658.6%
Contains more Vitamin K +300%
Contains more Vitamin C +∞%
Goose egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 26% 51% 0% 37% 89% 4% 106% 55% 57% 638% 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 A +14.2%
Contains more Vitamin E +6350%
Contains more Vitamin D +70%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +26%
Contains more Vitamin B5 +356.9%
Contains more Vitamin B6 +306.9%
Contains more Folate +484.6%
Contains more Vitamin B12 +1658.6%
Contains more Vitamin K +300%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goose egg
Goose egg
3
:
2
Kefir
Kefir
Contains more Protein +266%
Contains more Fats +1326.9%
Contains more Other +47.9%
Contains more Carbs +231.9%
Contains more Water +27.9%
Goose egg
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 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 Protein +266%
Contains more Fats +1326.9%
Contains more Other +47.9%
Contains more Carbs +231.9%
Contains more Water +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goose egg
Goose egg
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +1753.9%
Contains more Polyunsaturated fat +3054.7%
Contains less Saturated Fat -81.7%
Goose egg
33% 52% 15%
Saturated Fat: 3.595 g
Monounsaturated Fat: 5.747 g
Polyunsaturated fat: 1.672 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1753.9%
Contains more Polyunsaturated fat +3054.7%
Contains less Saturated Fat -81.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goose egg 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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Goose egg Kefir Opinion
Net carbs 1.35g 4.48g Kefir
Protein 13.87g 3.79g Goose egg
Fats 13.27g 0.93g Goose egg
Carbs 1.35g 4.48g Kefir
Calories 185kcal 41kcal Goose egg
Sugar 0.94g 4.61g Goose egg
Calcium 60mg 130mg Kefir
Iron 3.64mg 0.04mg Goose egg
Magnesium 16mg 12mg Goose egg
Phosphorus 208mg 105mg Goose egg
Potassium 210mg 164mg Goose egg
Sodium 138mg 40mg Kefir
Zinc 1.33mg 0.46mg Goose egg
Copper 0.062mg 0.009mg Goose egg
Manganese 0.038mg 0.005mg Goose egg
Selenium 36.9µg 3.6µg Goose egg
Vitamin A 650IU 569IU Goose egg
Vitamin A RAE 187µg 171µg Goose egg
Vitamin E 1.29mg 0.02mg Goose egg
Vitamin D 66IU 41IU Goose egg
Vitamin D 1.7µg 1µg Goose egg
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.147mg 0.03mg Goose egg
Vitamin B2 0.382mg 0.135mg Goose egg
Vitamin B3 0.189mg 0.15mg Goose egg
Vitamin B5 1.759mg 0.385mg Goose egg
Vitamin B6 0.236mg 0.058mg Goose egg
Folate 76µg 13µg Goose egg
Vitamin B12 5.1µg 0.29µg Goose egg
Vitamin K 0.4µg 0.1µg Goose egg
Tryptophan 0.282mg Goose egg
Threonine 0.797mg Goose egg
Isoleucine 0.647mg Goose egg
Leucine 1.188mg Goose egg
Lysine 1.03mg Goose egg
Methionine 0.624mg Goose egg
Phenylalanine 0.91mg Goose egg
Valine 0.958mg Goose egg
Histidine 0.346mg Goose egg
Cholesterol 852mg 5mg Kefir
Trans Fat 0.037g Goose egg
Saturated Fat 3.595g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 5.747g 0.31g Goose egg
Polyunsaturated fat 1.672g 0.053g Goose egg
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
Goose egg 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
92%
Goose egg
16%
Kefir
Minerals Daily Need Coverage Score
55%
Goose egg
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 98mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 847mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.937g)
Which food is lower in Sugar?
Goose egg
Goose egg is lower in Sugar (difference - 3.67g)
Which food is lower in glycemic index?
Goose egg
Goose egg is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Goose egg
Goose egg is relatively richer in minerals
Which food is richer in vitamins?
Goose egg
Goose egg is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.