Kefir vs. Eggnog — In-Depth Nutrition Comparison
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What are the main differences between kefir and eggnog?
- Kefir is richer in vitamin A, while eggnog is higher in choline, vitamin B12, and monounsaturated fat.
- Eggnog's daily need coverage for cholesterol is 18% higher.
- Eggnog has 3 times less vitamin A than kefir. Kefir has 569IU of vitamin A, while eggnog has 206IU.
- Kefir is lower in sugar.
- Eggnog has a higher glycemic index (55) than kefir (36).
We used Kefir, lowfat, plain, LIFEWAY and Eggnog types in this comparison.
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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 less SodiumSodium | -25.9% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +44.4% |
| Contains more SeleniumSelenium | +16.7% |
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 | +189.8% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B6Vitamin B6 | +16% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin CVitamin C | +650% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin DVitamin D | +20% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +40.7% |
| Contains more Vitamin B12Vitamin B12 | +55.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more CholineCholine | +243.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.1% |
| Contains more FatsFats | +350.5% |
| Contains more CarbsCarbs | +79.7% |
~equal in
Water
~82.54g
~equal in
Other
~0.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +320% |
| Contains more Poly. FatPolyunsaturated fat | +273.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +2175% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +111.9% |
| 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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 5mg | 59mg | 18% |
| Vitamin A | 171µg | 59µg | 12% |
| Saturated fat | 0.658g | 2.591g | 9% |
| Choline | 15.2mg | 52.2mg | 7% |
| Vitamin B12 | 0.29µg | 0.45µg | 7% |
| Fats | 0.93g | 4.19g | 5% |
| Vitamin B2 | 0.135mg | 0.19mg | 4% |
| Folate | 13µg | 1µg | 3% |
| Monounsaturated fat | 0.31g | 1.302g | 2% |
| Protein | 3.79g | 4.55g | 2% |
| Calories | 41kcal | 88kcal | 2% |
| Iron | 0.04mg | 0.2mg | 2% |
| Magnesium | 12mg | 19mg | 2% |
| Vitamin C | 0.2mg | 1.5mg | 1% |
| Polyunsaturated fat | 0.053g | 0.198g | 1% |
| Carbs | 4.48g | 8.05g | 1% |
| Vitamin B6 | 0.058mg | 0.05mg | 1% |
| Vitamin B5 | 0.385mg | 0.417mg | 1% |
| Vitamin D | 41IU | 49IU | 1% |
| Selenium | 3.6µg | 4.2µg | 1% |
| Vitamin D | 1µg | 1.2µg | 1% |
| Vitamin E | 0.02mg | 0.21mg | 1% |
| Phosphorus | 105mg | 109mg | 1% |
| Sodium | 40mg | 54mg | 1% |
| Net carbs | 4.48g | 8.05g | N/A |
| Calcium | 130mg | 130mg | 0% |
| Potassium | 164mg | 165mg | 0% |
| Sugar | 4.61g | 8.05g | N/A |
| Copper | 0.009mg | 0.013mg | 0% |
| Zinc | 0.46mg | 0.46mg | 0% |
| Manganese | 0.005mg | 0.005mg | 0% |
| Vitamin B1 | 0.03mg | 0.034mg | 0% |
| Vitamin B3 | 0.15mg | 0.105mg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Trans fat | 0.037g | N/A | |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.201mg | 0% | |
| Isoleucine | 0.237mg | 0% | |
| Leucine | 0.383mg | 0% | |
| Lysine | 0.257mg | 0% | |
| Methionine | 0.12mg | 0% | |
| Phenylalanine | 0.225mg | 0% | |
| Valine | 0.289mg | 0% | |
| Histidine | 0.108mg | 0% | |
| Fructose | 0g | 0.04g | 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%
17%
Minerals Daily Need Coverage Score
15%
17%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Kefir is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 1.933g)
Which food is lower in glycemic index?
Kefir is lower in glycemic index (difference - 19)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is richer in minerals?
Eggnog is relatively richer in minerals
Which food is richer in vitamins?
Eggnog is relatively richer in vitamins