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  6. Kefir vs. Goat milk

Kefir vs. Goat milk — In-Depth Nutrition Comparison

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A recap on differences between Kefir and Goat milk

  • Kefir is higher in Vitamin A RAE, and Vitamin B12, yet Goat milk is higher in Monounsaturated Fat.
  • Kefir covers your daily Vitamin A RAE needs 13% more than Goat milk.
  • 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.

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
:
7
Goat milk
Goat milk
Contains less Sodium -20%
Contains more Zinc +53.3%
Contains more Selenium +157.1%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Potassium +24.4%
Contains more Copper +411.1%
Contains more Manganese +260%
Equal in Calcium - 134
Equal in Phosphorus - 111
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Goat milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 2% 10% 48% 18% 7% 9% 16% 3% 8%
Contains less Sodium -20%
Contains more Zinc +53.3%
Contains more Selenium +157.1%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Potassium +24.4%
Contains more Copper +411.1%
Contains more Manganese +260%
Equal in Calcium - 134
Equal in Phosphorus - 111

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
:
7
Goat milk
Goat milk
Contains more Vitamin A +187.4%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +26.1%
Contains more Folate +1200%
Contains more Vitamin B12 +314.3%
Contains more Vitamin E +250%
Contains more Vitamin D +30%
Contains more Vitamin C +550%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84.7%
Contains more Vitamin K +200%
Equal in Vitamin B2 - 0.138
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%
Goat milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 39% 5% 12% 32% 6% 19% 11% 1% 9% 1%
Contains more Vitamin A +187.4%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +26.1%
Contains more Folate +1200%
Contains more Vitamin B12 +314.3%
Contains more Vitamin E +250%
Contains more Vitamin D +30%
Contains more Vitamin C +550%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84.7%
Contains more Vitamin K +200%
Equal in Vitamin B2 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
3
:
2
Goat milk
Goat milk
Contains more Fats +345.2%
Contains more Other +12.3%
Equal in Protein - 3.56
Equal in Carbs - 4.45
Equal in Water - 87.03
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Goat milk
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 Fats +345.2%
Contains more Other +12.3%
Equal in Protein - 3.56
Equal in Carbs - 4.45
Equal in Water - 87.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Goat milk
Goat milk
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +257.7%
Contains more Polyunsaturated fat +181.1%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Goat milk
68% 28% 4%
Saturated Fat: 2.667 g
Monounsaturated Fat: 1.109 g
Polyunsaturated fat: 0.149 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +257.7%
Contains more Polyunsaturated fat +181.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Goat milk
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Goat milk Opinion
Net carbs 4.48g 4.45g Kefir
Protein 3.79g 3.56g Kefir
Fats 0.93g 4.14g Goat milk
Carbs 4.48g 4.45g Kefir
Calories 41kcal 69kcal Goat milk
Sugar 4.61g 4.45g Goat milk
Calcium 130mg 134mg Goat milk
Iron 0.04mg 0.05mg Goat milk
Magnesium 12mg 14mg Goat milk
Phosphorus 105mg 111mg Goat milk
Potassium 164mg 204mg Goat milk
Sodium 40mg 50mg Kefir
Zinc 0.46mg 0.3mg Kefir
Copper 0.009mg 0.046mg Goat milk
Manganese 0.005mg 0.018mg Goat milk
Selenium 3.6µg 1.4µg Kefir
Vitamin A 569IU 198IU Kefir
Vitamin A RAE 171µg 57µg Kefir
Vitamin E 0.02mg 0.07mg Goat milk
Vitamin D 41IU 51IU Goat milk
Vitamin D 1µg 1.3µg Goat milk
Vitamin C 0.2mg 1.3mg Goat milk
Vitamin B1 0.03mg 0.048mg Goat milk
Vitamin B2 0.135mg 0.138mg Goat milk
Vitamin B3 0.15mg 0.277mg Goat milk
Vitamin B5 0.385mg 0.31mg Kefir
Vitamin B6 0.058mg 0.046mg Kefir
Folate 13µg 1µg Kefir
Vitamin B12 0.29µg 0.07µg Kefir
Vitamin K 0.1µg 0.3µg Goat milk
Tryptophan 0.044mg Goat milk
Threonine 0.163mg Goat milk
Isoleucine 0.207mg Goat milk
Leucine 0.314mg Goat milk
Lysine 0.29mg Goat milk
Methionine 0.08mg Goat milk
Phenylalanine 0.155mg Goat milk
Valine 0.24mg Goat milk
Histidine 0.089mg Goat milk
Cholesterol 5mg 11mg Kefir
Trans Fat 0.037g Goat milk
Saturated Fat 0.658g 2.667g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 1.109g Goat milk
Polyunsaturated fat 0.053g 0.149g Goat milk
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 Goat milk
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
12%
Goat milk
Minerals Daily Need Coverage Score
15%
Kefir
16%
Goat milk

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.009g)
Which food is lower in Sugar?
Goat milk
Goat milk is lower in Sugar (difference - 0.16g)
Which food is lower in glycemic index?
Goat milk
Goat milk is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Goat milk
Goat milk 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. 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.