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Kefir vs. Buttermilk — In-Depth Nutrition Comparison

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What are the differences between kefir and buttermilk?

  • The amount of vitamin A and vitamin D in kefir is higher than in buttermilk.
  • Buttermilk contains 41 times less vitamin D than kefir. Kefir contains 41IU of vitamin D, while buttermilk contains 1IU.
  • Kefir has less sodium.

We used Kefir, lowfat, plain, LIFEWAY and Milk, buttermilk, fluid, cultured, lowfat types in this article.

Infographic

Kefir vs Buttermilk 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more CalciumCalcium +12.1%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +80%
Contains more IronIron +25%
Contains more CopperCopper +22.2%
~equal in Magnesium ~11mg
~equal in Potassium ~151mg
~equal in Zinc ~0.42mg

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
7
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%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin AVitamin A +1121.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +158.6%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +70.6%
Contains more Vitamin B12Vitamin B12 +31.8%
Contains more FolateFolate +160%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more CholineCholine +16.4%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Kefir Buttermilk DV% diff.
Vitamin A 171µg 14µg 17%
Sodium 40mg 190mg 7%
Vitamin D 41IU 1IU 5%
Vitamin D 1µg 0µg 5%
Vitamin B12 0.29µg 0.22µg 3%
Selenium 3.6µg 2µg 3%
Folate 13µg 5µg 2%
Vitamin B6 0.058mg 0.034mg 2%
Vitamin B5 0.385mg 0.275mg 2%
Phosphorus 105mg 89mg 2%
Vitamin B3 0.15mg 0.058mg 1%
Saturated fat 0.658g 0.548g 1%
Vitamin C 0.2mg 1mg 1%
Calcium 130mg 116mg 1%
Protein 3.79g 3.31g 1%
Vitamin B2 0.135mg 0.154mg 1%
Calories 41kcal 40kcal 0%
Fats 0.93g 0.88g 0%
Net carbs 4.48g 4.79g N/A
Carbs 4.48g 4.79g 0%
Cholesterol 5mg 4mg 0%
Magnesium 12mg 11mg 0%
Potassium 164mg 151mg 0%
Iron 0.04mg 0.05mg 0%
Sugar 4.61g 4.79g N/A
Copper 0.009mg 0.011mg 0%
Zinc 0.46mg 0.42mg 0%
Vitamin E 0.02mg 0.05mg 0%
Manganese 0.005mg 0.002mg 0%
Vitamin B1 0.03mg 0.034mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.037g N/A
Choline 15.2mg 17.7mg 0%
Monounsaturated fat 0.31g 0.254g 0%
Polyunsaturated fat 0.053g 0.033g 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0.001g 0g 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
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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +14.5%
Contains more OtherOther +21.9%
~equal in Fats ~0.88g
~equal in Carbs ~4.79g
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +22%
Contains more Poly. FatPolyunsaturated fat +60.6%
Contains less Sat. FatSaturated fat -16.7%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.