Kefir vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between kefir and egg whites
- Kefir has more phosphorus, calcium, vitamin A, vitamin B12, and vitamin D; however, egg whites are higher in selenium and vitamin B2.
- Egg whites cover your daily need for selenium, 30% more than kefir.
- Kefir has less sodium.
- The glycemic index of kefir is higher.
These are the specific foods used in this comparison Kefir, lowfat, plain, LIFEWAY and Egg, white, raw, fresh.
Infographic
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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 | +1757.1% |
| Contains more ZincZinc | +1433.3% |
| Contains more PhosphorusPhosphorus | +600% |
| Contains less SodiumSodium | -75.9% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +155.6% |
| Contains more ManganeseManganese | +120% |
| Contains more SeleniumSelenium | +455.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +102.6% |
| Contains more Vitamin B6Vitamin B6 | +1060% |
| Contains more Vitamin B12Vitamin B12 | +222.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +1281.8% |
| Contains more Vitamin B2Vitamin B2 | +225.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +447.1% |
| Contains more CarbsCarbs | +513.7% |
| Contains more OtherOther | +15.9% |
| Contains more ProteinProtein | +187.6% |
~equal in
Water
~87.57g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +5185.7% |
| Contains more GalactoseGalactose | +1200% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
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 Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 3.6µg | 20µg | 30% |
| Vitamin B2 | 0.135mg | 0.439mg | 23% |
| Vitamin A | 171µg | 0µg | 19% |
| Protein | 3.79g | 10.9g | 14% |
| Phosphorus | 105mg | 15mg | 13% |
| Calcium | 130mg | 7mg | 12% |
| Vitamin B12 | 0.29µg | 0.09µg | 8% |
| Vitamin D | 41IU | 0IU | 5% |
| Vitamin D | 1µg | 0µg | 5% |
| Sodium | 40mg | 166mg | 5% |
| Zinc | 0.46mg | 0.03mg | 4% |
| Vitamin B6 | 0.058mg | 0.005mg | 4% |
| Vitamin B5 | 0.385mg | 0.19mg | 4% |
| Choline | 15.2mg | 1.1mg | 3% |
| Saturated fat | 0.658g | 0g | 3% |
| Copper | 0.009mg | 0.023mg | 2% |
| Vitamin B1 | 0.03mg | 0.004mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Folate | 13µg | 4µg | 2% |
| Iron | 0.04mg | 0.08mg | 1% |
| Carbs | 4.48g | 0.73g | 1% |
| Fats | 0.93g | 0.17g | 1% |
| Monounsaturated fat | 0.31g | 0g | 1% |
| Calories | 41kcal | 52kcal | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 4.48g | 0.73g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Potassium | 164mg | 163mg | 0% |
| Sugar | 4.61g | 0.71g | N/A |
| Vitamin E | 0.02mg | 0mg | 0% |
| Manganese | 0.005mg | 0.011mg | 0% |
| Vitamin B3 | 0.15mg | 0.105mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.037g | N/A | |
| Polyunsaturated fat | 0.053g | 0g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0g | 0.07g | 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%
10%
Minerals Daily Need Coverage Score
15%
17%
Comparison summary
Which food contains less Sodium?
Kefir contains less Sodium (difference - 126mg)
Which food is cheaper?
Kefir is cheaper (difference - $1)
Which food is richer in vitamins?
Kefir is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 3.9g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.658g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 36)
Which food is richer in minerals?
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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.