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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
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
Saturated fat:
Sat. Fat
0.658 g
Monounsaturated fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
15%
15%
Comparison summary
Which food is lower in Sugar?
Kefir is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 150mg)
Which food is lower in glycemic index?
Kefir is lower in glycemic index (difference - 36)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is richer in minerals?
Kefir is relatively richer in minerals
Which food is lower in Cholesterol?
Buttermilk is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Buttermilk is lower in Saturated fat (difference - 0.11g)
Which food is richer in vitamins?
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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.