Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Kefir
  5. Compare
  6. Kefir vs. Goat milk

Kefir vs. Goat milk — In-Depth Nutrition Comparison

Compare

A recap on the differences between kefir and goat milk

  • Kefir is higher in vitamin B12 and vitamin A, yet goat milk is higher in monounsaturated fat.
  • Kefir contains 4 times more vitamin B12 than goat milk. While kefir contains 0.29µg of vitamin B12, goat milk contains only 0.07µg.
  • The amount of saturated fat in kefir is lower.
  • The glycemic index of goat milk is lower.

Food varieties used in this article are Kefir, lowfat, plain, LIFEWAY and Milk, goat, fluid, with added vitamin D.

Infographic

Kefir vs Goat milk 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 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more ZincZinc +53.3%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +157.1%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +25%
Contains more CopperCopper +411.1%
Contains more ManganeseManganese +260%
~equal in Calcium ~134mg
~equal in Phosphorus ~111mg

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 4.3% 19% 1.4% 20% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more Vitamin B12Vitamin B12 +314.3%
Contains more FolateFolate +1200%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin DVitamin D +30%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin B2 ~0.138mg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Kefir Goat milk DV% diff.
Vitamin A 171µg 57µg 13%
Saturated fat 0.658g 2.667g 9%
Vitamin B12 0.29µg 0.07µg 9%
Fats 0.93g 4.14g 5%
Selenium 3.6µg 1.4µg 4%
Copper 0.009mg 0.046mg 4%
Folate 13µg 1µg 3%
Monounsaturated fat 0.31g 1.109g 2%
Cholesterol 5mg 11mg 2%
Vitamin B5 0.385mg 0.31mg 2%
Vitamin B1 0.03mg 0.048mg 2%
Vitamin D 1µg 1.3µg 2%
Calories 41kcal 69kcal 1%
Polyunsaturated fat 0.053g 0.149g 1%
Vitamin B6 0.058mg 0.046mg 1%
Manganese 0.005mg 0.018mg 1%
Vitamin B3 0.15mg 0.277mg 1%
Vitamin D 41IU 51IU 1%
Phosphorus 105mg 111mg 1%
Zinc 0.46mg 0.3mg 1%
Vitamin C 0.2mg 1.3mg 1%
Potassium 164mg 204mg 1%
Protein 3.79g 3.56g 0%
Carbs 4.48g 4.45g 0%
Net carbs 4.48g 4.45g N/A
Magnesium 12mg 14mg 0%
Calcium 130mg 134mg 0%
Iron 0.04mg 0.05mg 0%
Sugar 4.61g 4.45g N/A
Sodium 40mg 50mg 0%
Vitamin E 0.02mg 0.07mg 0%
Vitamin B2 0.135mg 0.138mg 0%
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0.037g N/A
Choline 15.2mg 16mg 0%
Tryptophan 0.044mg 0%
Threonine 0.163mg 0%
Isoleucine 0.207mg 0%
Leucine 0.314mg 0%
Lysine 0.29mg 0%
Methionine 0.08mg 0%
Phenylalanine 0.155mg 0%
Valine 0.24mg 0%
Histidine 0.089mg 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
3
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more FatsFats +345.2%
Contains more OtherOther +12.3%
~equal in Protein ~3.56g
~equal in Carbs ~4.45g
~equal in Water ~87.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +257.7%
Contains more Poly. FatPolyunsaturated fat +181.1%

People also compare

Kefir
Kefir vs Yogurt
Yogurt
Kefir
Kefir vs Buttermilk
Buttermilk
Kefir
Kefir vs Greek yogurt
Greek yogurt
Goat milk
Goat milk vs Goat cheese
Goat cheese
Goat milk
Goat milk vs Goat
Goat
Goat milk
Goat milk vs

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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.