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  6. Kefir vs. Frozen yogurt

Kefir vs. Frozen yogurt — In-Depth Nutrition Comparison

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What are the main differences between Kefir and Frozen yogurt?

  • Kefir is richer in Vitamin A RAE, Vitamin B12, and Vitamin D, while Frozen yogurt is higher in Iron.
  • Kefir's daily need coverage for Vitamin A RAE is 14% higher.
  • Frozen yogurt has 14 times less Vitamin D than Kefir. Kefir has 41IU of Vitamin D, while Frozen yogurt has 3IU.
  • Kefir is lower in Saturated Fat.

We used Kefir, lowfat, plain, LIFEWAY and Frozen yogurts, flavors other than chocolate types in this comparison.

Infographic

Kefir vs Frozen yogurt 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
8
:
1
Frozen yogurt
Frozen yogurt
Contains more Calcium +30%
Contains more Magnesium +20%
Contains more Phosphorus +18%
Contains less Sodium -36.5%
Contains more Zinc +64.3%
Contains more Selenium +89.5%
Contains more Iron +1050%
Equal in Potassium - 156
Equal in Copper - 0.009
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Frozen yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 18% 8% 39% 14% 9% 8% 3% 0% 11%
Contains more Calcium +30%
Contains more Magnesium +20%
Contains more Phosphorus +18%
Contains less Sodium -36.5%
Contains more Zinc +64.3%
Contains more Selenium +89.5%
Contains more Iron +1050%
Equal in Potassium - 156
Equal in Copper - 0.009

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
:
5
Frozen yogurt
Frozen yogurt
Contains more Vitamin A +223.3%
Contains more Vitamin D +900%
Contains more Vitamin B3 +114.3%
Contains more Vitamin B6 +45%
Contains more Folate +225%
Contains more Vitamin B12 +314.3%
Contains more Vitamin E +350%
Contains more Vitamin C +250%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +200%
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%
Frozen yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 2% 3% 3% 10% 42% 2% 0% 10% 3% 9% 1%
Contains more Vitamin A +223.3%
Contains more Vitamin D +900%
Contains more Vitamin B3 +114.3%
Contains more Vitamin B6 +45%
Contains more Folate +225%
Contains more Vitamin B12 +314.3%
Contains more Vitamin E +350%
Contains more Vitamin C +250%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
3
:
2
Frozen yogurt
Frozen yogurt
Contains more Protein +26.3%
Contains more Water +26.5%
Contains more Other +21.7%
Contains more Fats +287.1%
Contains more Carbs +382.1%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Frozen yogurt
3% 4% 22% 71%
Protein: 3 g
Fats: 3.6 g
Carbs: 21.6 g
Water: 71.2 g
Other: 0.6 g
Contains more Protein +26.3%
Contains more Water +26.5%
Contains more Other +21.7%
Contains more Fats +287.1%
Contains more Carbs +382.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Frozen yogurt
Frozen yogurt
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +218.1%
Contains more Polyunsaturated fat +88.7%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Frozen yogurt
68% 29% 3%
Saturated Fat: 2.326 g
Monounsaturated Fat: 0.986 g
Polyunsaturated fat: 0.1 g
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +218.1%
Contains more Polyunsaturated fat +88.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Frozen yogurt Opinion
Net carbs 4.48g 21.6g Frozen yogurt
Protein 3.79g 3g Kefir
Fats 0.93g 3.6g Frozen yogurt
Carbs 4.48g 21.6g Frozen yogurt
Calories 41kcal 127kcal Frozen yogurt
Sugar 4.61g 19.92g Kefir
Calcium 130mg 100mg Kefir
Iron 0.04mg 0.46mg Frozen yogurt
Magnesium 12mg 10mg Kefir
Phosphorus 105mg 89mg Kefir
Potassium 164mg 156mg Kefir
Sodium 40mg 63mg Kefir
Zinc 0.46mg 0.28mg Kefir
Copper 0.009mg 0.009mg
Manganese 0.005mg Kefir
Selenium 3.6µg 1.9µg Kefir
Vitamin A 569IU 176IU Kefir
Vitamin A RAE 171µg 49µg Kefir
Vitamin E 0.02mg 0.09mg Frozen yogurt
Vitamin D 41IU 3IU Kefir
Vitamin D 1µg 0.1µg Kefir
Vitamin C 0.2mg 0.7mg Frozen yogurt
Vitamin B1 0.03mg 0.04mg Frozen yogurt
Vitamin B2 0.135mg 0.18mg Frozen yogurt
Vitamin B3 0.15mg 0.07mg Kefir
Vitamin B5 0.385mg Kefir
Vitamin B6 0.058mg 0.04mg Kefir
Folate 13µg 4µg Kefir
Vitamin B12 0.29µg 0.07µg Kefir
Vitamin K 0.1µg 0.3µg Frozen yogurt
Cholesterol 5mg 13mg Kefir
Trans Fat 0.037g Frozen yogurt
Saturated Fat 0.658g 2.326g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 0.986g Frozen yogurt
Polyunsaturated fat 0.053g 0.1g Frozen yogurt
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 Frozen yogurt
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
8%
Frozen yogurt
Minerals Daily Need Coverage Score
15%
Kefir
14%
Frozen yogurt

Comparison summary

Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 15.31g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 1.668g)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Kefir
Kefir is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Frozen yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168105/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.