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  6. Kefir vs. Greek yogurt

Kefir vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between kefir and Greek yogurt

  • Kefir has more vitamin A and vitamin D*; however, Greek yogurt has more vitamin B12, selenium, vitamin B2, and monounsaturated fat.
  • Greek yogurt's daily need coverage for vitamin B12 is 19% more.
  • Kefir is lower in saturated fat.
  • Kefir has a higher glycemic index than Greek yogurt.

The food varieties used in the comparison are Kefir, lowfat, plain, LIFEWAY and Yogurt, Greek, plain, whole milk.

Infographic

Kefir vs Greek 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +∞%
Contains more CopperCopper +88.9%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +169.4%
~equal in Magnesium ~11mg

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 15% 57% 0.4% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +160%
Contains more Vitamin B2Vitamin B2 +105.9%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +158.6%
~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient Kefir Greek yogurt DV% diff.
Vitamin A 171µg 2µg 19%
Vitamin B12 0.29µg 0.75µg 19%
Selenium 3.6µg 9.7µg 11%
Vitamin B2 0.135mg 0.278mg 11%
Protein 3.79g 9g 10%
Saturated fat 0.658g 2.395g 8%
Fats 0.93g 5g 6%
Vitamin D* 41 IU 0 IU 5%
Vitamin D 1µg 0µg 5%
Monounsaturated fat 0.31g 2.136g 5%
Phosphorus 105mg 135mg 4%
Calories 41kcal 97kcal 3%
Cholesterol 5mg 13mg 3%
Calcium 130mg 100mg 3%
Polyunsaturated fat 0.053g 0.469g 3%
Folate 13µg 5µg 2%
Potassium 164mg 141mg 1%
Iron 0.04mg 0mg 1%
Copper 0.009mg 0.017mg 1%
Zinc 0.46mg 0.52mg 1%
Vitamin B1 0.03mg 0.023mg 1%
Vitamin B5 0.385mg 0.331mg 1%
Protein per 100 calories 9.2g 9.3g N/A
Calories per 10 g protein 108kcal 108kcal N/A
Weight per 100 calories 244g 103g N/A
Unsaturated / Saturated Fat ratio 0.55 1.1 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 3.98g N/A
Carbs 4.48g 3.98g 0%
Magnesium 12mg 11mg 0%
Sugar 4.61g 4g N/A
Sodium 40mg 35mg 0%
Vitamin E 0.02mg 0.01mg 0%
Manganese 0.005mg 0.009mg 0%
Vitamin B3 0.15mg 0.208mg 0%
Vitamin B6 0.058mg 0.063mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.037g 0g N/A
Choline 15.2mg 15.1mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.006g 0.023g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 0.029g 0.209g 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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more CarbsCarbs +12.6%
Contains more ProteinProtein +137.5%
Contains more FatsFats +437.6%
~equal in Water ~81.3g
~equal in Other ~0.72g

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +589%
Contains more Poly. FatPolyunsaturated fat +784.9%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.