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  6. Kefir vs. Frozen yogurt

Kefir vs. Frozen yogurt — In-Depth Nutrition Comparison

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The main differences between kefir and frozen yogurt

  • Kefir is richer in vitamin A and vitamin D, yet frozen yogurt is richer in copper, vitamin B12, fiber, magnesium, and potassium.
  • Daily need coverage for copper for frozen yogurt is 22% higher.
  • Kefir has a lower glycemic index than frozen yogurt.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener.

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 48% 30% 1.5% 68% 13% 55% 11% 0% 15%
Contains less SodiumSodium -50.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +22.3%
Contains more PotassiumPotassium +106.7%
Contains more CopperCopper +2155.6%
Contains more PhosphorusPhosphorus +22.9%
~equal in Iron ~0.04mg
~equal in Zinc ~0.49mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 1.6% 0% 10% 42% 3.8% 0% 9.2% 61% 0.75% 9% 1.7%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45%
Contains more CholineCholine +390.3%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B12Vitamin B12 +69%
Contains more Vitamin KVitamin K +200%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Kefir Frozen yogurt DV% diff.
Copper 0.009mg 0.203mg 22%
Vitamin A 171µg 2µg 19%
Fiber 0g 2g 8%
Vitamin B12 0.29µg 0.49µg 8%
Vitamin B5 0.385mg 8%
Magnesium 12mg 40mg 7%
Vitamin D 1µg 0µg 5%
Carbs 4.48g 19.7g 5%
Vitamin D 41IU 0IU 5%
Potassium 164mg 339mg 5%
Vitamin B2 0.135mg 0.18mg 3%
Phosphorus 105mg 129mg 3%
Calories 41kcal 104kcal 3%
Calcium 130mg 159mg 3%
Sodium 40mg 81mg 2%
Choline 15.2mg 3.1mg 2%
Vitamin C 0.2mg 0.7mg 1%
Saturated fat 0.658g 0.488g 1%
Protein 3.79g 4.4g 1%
Selenium 3.6µg 2.8µg 1%
Vitamin B1 0.03mg 0.04mg 1%
Vitamin B6 0.058mg 0.04mg 1%
Fats 0.93g 0.8g 0%
Net carbs 4.48g 17.7g N/A
Cholesterol 5mg 4mg 0%
Iron 0.04mg 0.04mg 0%
Sugar 4.61g 12.61g N/A
Zinc 0.46mg 0.49mg 0%
Vitamin E 0.02mg 0.08mg 0%
Manganese 0.005mg 0%
Vitamin B3 0.15mg 0.2mg 0%
Vitamin K 0.1µg 0.3µg 0%
Folate 13µg 12µg 0%
Trans fat 0.037g N/A
Monounsaturated fat 0.31g 0.205g 0%
Polyunsaturated fat 0.053g 0.03g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
4% 20% 74%
Protein: 4.4 g
Fats: 0.8 g
Carbs: 19.7 g
Water: 73.5 g
Other: 1.6 g
Contains more FatsFats +16.3%
Contains more WaterWater +22.5%
Contains more ProteinProtein +16.1%
Contains more CarbsCarbs +339.7%
Contains more OtherOther +119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
2
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
67% 28% 4%
Saturated fat: Sat. Fat 0.488 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.03 g
Contains more Mono. FatMonounsaturated fat +51.2%
Contains more Poly. FatPolyunsaturated fat +76.7%
Contains less Sat. FatSaturated fat -25.8%

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/173464/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.