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  6. Kefir vs. Butter

Kefir vs. Butter — In-Depth Nutrition Comparison

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The main differences between Kefir and Butter

  • Kefir is richer in Phosphorus, Calcium, Vitamin B2, Vitamin D, and Vitamin B5, yet Butter is richer in Vitamin A RAE, Vitamin E , and Vitamin K.
  • Daily need coverage for Saturated Fat from Butter is 249% higher.
  • Kefir contains less Cholesterol.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Butter, without salt.

Infographic

Kefir vs Butter 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.
Kefir
Kefir
8
:
2
Butter
Butter
Contains more Calcium +441.7%
Contains more Iron +100%
Contains more Magnesium +500%
Contains more Phosphorus +337.5%
Contains more Potassium +583.3%
Contains more Zinc +411.1%
Contains more Manganese +25%
Contains more Selenium +260%
Contains less Sodium -72.5%
Contains more Copper +77.8%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +441.7%
Contains more Iron +100%
Contains more Magnesium +500%
Contains more Phosphorus +337.5%
Contains more Potassium +583.3%
Contains more Zinc +411.1%
Contains more Manganese +25%
Contains more Selenium +260%
Contains less Sodium -72.5%
Contains more Copper +77.8%

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.
Kefir
Kefir
9
:
3
Butter
Butter
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +257.1%
Contains more Vitamin B5 +250%
Contains more Vitamin B6 +1833.3%
Contains more Folate +333.3%
Contains more Vitamin B12 +70.6%
Contains more Vitamin A +339.2%
Contains more Vitamin E +11500%
Contains more Vitamin K +6900%
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%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +257.1%
Contains more Vitamin B5 +250%
Contains more Vitamin B6 +1833.3%
Contains more Folate +333.3%
Contains more Vitamin B12 +70.6%
Contains more Vitamin A +339.2%
Contains more Vitamin E +11500%
Contains more Vitamin K +6900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
4
:
1
Butter
Butter
Contains more Protein +345.9%
Contains more Carbs +7366.7%
Contains more Water +402.1%
Contains more Other +1725%
Contains more Fats +8621.5%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +345.9%
Contains more Carbs +7366.7%
Contains more Water +402.1%
Contains more Other +1725%
Contains more Fats +8621.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Butter
Butter
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +7458.1%
Contains more Polyunsaturated fat +5579.2%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +7458.1%
Contains more Polyunsaturated fat +5579.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Butter Opinion
Net carbs 4.48g 0.06g Kefir
Protein 3.79g 0.85g Kefir
Fats 0.93g 81.11g Butter
Carbs 4.48g 0.06g Kefir
Calories 41kcal 717kcal Butter
Sugar 4.61g 0.06g Butter
Calcium 130mg 24mg Kefir
Iron 0.04mg 0.02mg Kefir
Magnesium 12mg 2mg Kefir
Phosphorus 105mg 24mg Kefir
Potassium 164mg 24mg Kefir
Sodium 40mg 11mg Butter
Zinc 0.46mg 0.09mg Kefir
Copper 0.009mg 0.016mg Butter
Manganese 0.005mg 0.004mg Kefir
Selenium 3.6µg 1µg Kefir
Vitamin A 569IU 2499IU Butter
Vitamin A RAE 171µg 684µg Butter
Vitamin E 0.02mg 2.32mg Butter
Vitamin D 41IU 0IU Kefir
Vitamin D 1µg 0µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.005mg Kefir
Vitamin B2 0.135mg 0.034mg Kefir
Vitamin B3 0.15mg 0.042mg Kefir
Vitamin B5 0.385mg 0.11mg Kefir
Vitamin B6 0.058mg 0.003mg Kefir
Folate 13µg 3µg Kefir
Vitamin B12 0.29µg 0.17µg Kefir
Vitamin K 0.1µg 7µg Butter
Tryptophan 0.012mg Butter
Threonine 0.038mg Butter
Isoleucine 0.051mg Butter
Leucine 0.083mg Butter
Lysine 0.067mg Butter
Methionine 0.021mg Butter
Phenylalanine 0.041mg Butter
Valine 0.057mg Butter
Histidine 0.023mg Butter
Cholesterol 5mg 215mg Kefir
Trans Fat 0.037g Butter
Saturated Fat 0.658g 50.489g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 23.43g Butter
Polyunsaturated fat 0.053g 3.01g Butter
Omega-6 - Linoleic acid 0.029g 2.166g Butter
Omega-3 - ALA 0.006g 0.315g Butter
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
Kefir Butter
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
16%
Kefir
21%
Butter
Minerals Daily Need Coverage Score
15%
Kefir
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 210mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 49.831g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1.6)
Which food is richer in minerals?
Kefir
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 4.55g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 36)

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.