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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 RAE, and Vitamin D, yet Frozen yogurt is richer in Copper, Vitamin B12, Fiber, Magnesium, and Potassium.
  • Daily need coverage for Copper from Frozen yogurt is 22% higher.

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
:
6
Frozen yogurt
Frozen yogurt
Contains less Sodium -50.6%
Contains more Selenium +28.6%
Contains more Calcium +22.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +22.9%
Contains more Potassium +106.7%
Contains more Copper +2155.6%
Equal in Iron - 0.04
Equal in Zinc - 0.49
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 48% 2% 29% 56% 30% 11% 14% 68% 0% 16%
Contains less Sodium -50.6%
Contains more Selenium +28.6%
Contains more Calcium +22.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +22.9%
Contains more Potassium +106.7%
Contains more Copper +2155.6%
Equal in Iron - 0.04
Equal in Zinc - 0.49

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
6
:
7
Frozen yogurt
Frozen yogurt
Contains more Vitamin A +3247.1%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +45%
Contains more Choline +390.3%
Contains more Vitamin E +300%
Contains more Vitamin C +250%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B12 +69%
Contains more Vitamin K +200%
Equal in Folate - 12
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 9% 1%
Frozen yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 0% 3% 10% 42% 4% 0% 10% 9% 62% 2% 1%
Contains more Vitamin A +3247.1%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +45%
Contains more Choline +390.3%
Contains more Vitamin E +300%
Contains more Vitamin C +250%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B12 +69%
Contains more Vitamin K +200%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Frozen yogurt
Frozen yogurt
Contains more Fats +16.3%
Contains more Water +22.5%
Contains more Protein +16.1%
Contains more Carbs +339.7%
Contains more Other +119.2%
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
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 Fats +16.3%
Contains more Water +22.5%
Contains more Protein +16.1%
Contains more Carbs +339.7%
Contains more Other +119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
2
:
1
Frozen yogurt
Frozen yogurt
Contains more Monounsaturated Fat +51.2%
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -25.8%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Frozen yogurt
67% 28% 4%
Saturated Fat: 0.488 g
Monounsaturated Fat: 0.205 g
Polyunsaturated fat: 0.03 g
Contains more Monounsaturated Fat +51.2%
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -25.8%

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 Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 17.7g Frozen yogurt
Protein 3.79g 4.4g Frozen yogurt
Fats 0.93g 0.8g Kefir
Carbs 4.48g 19.7g Frozen yogurt
Calories 41kcal 104kcal Frozen yogurt
Sugar 4.61g 12.61g Kefir
Fiber 0g 2g Frozen yogurt
Calcium 130mg 159mg Frozen yogurt
Iron 0.04mg 0.04mg
Magnesium 12mg 40mg Frozen yogurt
Phosphorus 105mg 129mg Frozen yogurt
Potassium 164mg 339mg Frozen yogurt
Sodium 40mg 81mg Kefir
Zinc 0.46mg 0.49mg Frozen yogurt
Copper 0.009mg 0.203mg Frozen yogurt
Manganese 0.005mg Kefir
Selenium 3.6µg 2.8µg Kefir
Vitamin A 569IU 17IU Kefir
Vitamin A RAE 171µg 2µg Kefir
Vitamin E 0.02mg 0.08mg Frozen yogurt
Vitamin D 41IU 0IU Kefir
Vitamin D 1µg 0µg 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 0.2mg Frozen yogurt
Vitamin B5 0.385mg Kefir
Vitamin B6 0.058mg 0.04mg Kefir
Folate 13µg 12µg Kefir
Vitamin B12 0.29µg 0.49µg Frozen yogurt
Choline 15.2mg 3.1mg Kefir
Vitamin K 0.1µg 0.3µg Frozen yogurt
Cholesterol 5mg 4mg Frozen yogurt
Trans Fat 0.037g Frozen yogurt
Saturated Fat 0.658g 0.488g Frozen yogurt
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 0.205g Kefir
Polyunsaturated fat 0.053g 0.03g 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 Frozen yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
15%
Kefir
11%
Frozen yogurt
Minerals Daily Need Coverage Score
15%
Kefir
27%
Frozen yogurt

Comparison summary

Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 8g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Frozen yogurt
Frozen yogurt is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Frozen yogurt
Frozen yogurt is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Frozen yogurt
Frozen yogurt 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/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.