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  6. Kefir vs. Egg white

Kefir vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Kefir and Egg white

  • Kefir has more Vitamin A RAE, Phosphorus, Calcium, Vitamin B12, and Vitamin D, however, Egg white is higher in Selenium, and Vitamin B2.
  • Egg white covers your daily need of Selenium 30% more than Kefir.
  • Kefir has less Sodium.

These are the specific foods used in this comparison Kefir, lowfat, plain, LIFEWAY and Egg, white, raw, fresh.

Infographic

Kefir vs Egg white 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
6
:
4
Egg white
Egg white
Contains more Calcium +1757.1%
Contains more Phosphorus +600%
Contains less Sodium -75.9%
Contains more Zinc +1433.3%
Contains more Iron +100%
Contains more Copper +155.6%
Contains more Manganese +120%
Contains more Selenium +455.6%
Equal in Magnesium - 11
Equal in Potassium - 163
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1757.1%
Contains more Phosphorus +600%
Contains less Sodium -75.9%
Contains more Zinc +1433.3%
Contains more Iron +100%
Contains more Copper +155.6%
Contains more Manganese +120%
Contains more Selenium +455.6%
Equal in Magnesium - 11
Equal in Potassium - 163

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
11
:
1
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +1060%
Contains more Folate +225%
Contains more Vitamin B12 +222.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +225.2%
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%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +1060%
Contains more Folate +225%
Contains more Vitamin B12 +222.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +225.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
4
:
1
Egg white
Egg white
Contains more Fats +447.1%
Contains more Carbs +513.7%
Contains more Other +15.9%
Contains more Protein +187.6%
Equal in Water - 87.57
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +447.1%
Contains more Carbs +513.7%
Contains more Other +15.9%
Contains more Protein +187.6%
Equal in Water - 87.57

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
:
4
Egg white
Egg white
Contains more Lactose +5185.7%
Contains more Galactose +1200%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Lactose +5185.7%
Contains more Galactose +1200%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Egg white Opinion
Net carbs 4.48g 0.73g Kefir
Protein 3.79g 10.9g Egg white
Fats 0.93g 0.17g Kefir
Carbs 4.48g 0.73g Kefir
Calories 41kcal 52kcal Egg white
Fructose 0g 0.07g Egg white
Sugar 4.61g 0.71g Egg white
Calcium 130mg 7mg Kefir
Iron 0.04mg 0.08mg Egg white
Magnesium 12mg 11mg Kefir
Phosphorus 105mg 15mg Kefir
Potassium 164mg 163mg Kefir
Sodium 40mg 166mg Kefir
Zinc 0.46mg 0.03mg Kefir
Copper 0.009mg 0.023mg Egg white
Manganese 0.005mg 0.011mg Egg white
Selenium 3.6µg 20µg Egg white
Vitamin A 569IU 0IU Kefir
Vitamin A RAE 171µg 0µg Kefir
Vitamin E 0.02mg 0mg Kefir
Vitamin D 41IU 0IU Kefir
Vitamin D 1µg 0µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.004mg Kefir
Vitamin B2 0.135mg 0.439mg Egg white
Vitamin B3 0.15mg 0.105mg Kefir
Vitamin B5 0.385mg 0.19mg Kefir
Vitamin B6 0.058mg 0.005mg Kefir
Folate 13µg 4µg Kefir
Vitamin B12 0.29µg 0.09µg Kefir
Vitamin K 0.1µg 0µg Kefir
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 5mg 0mg Egg white
Trans Fat 0.037g Egg white
Saturated Fat 0.658g 0g Egg white
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 0g Kefir
Polyunsaturated fat 0.053g 0g Kefir
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
Kefir Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
15%
Kefir
17%
Egg white

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 126mg)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.9g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.658g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 36)
Which food is richer in minerals?
?
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.

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.