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  6. Kefir vs. Milk

Kefir vs. Milk — In-Depth Nutrition Comparison

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Differences between Kefir and Milk

  • Kefir has more Vitamin A RAE, while Milk has more Vitamin B12.
  • Kefir's daily need coverage for Vitamin A RAE is 13% higher.

The food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Kefir vs 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
2
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%
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +33.3%
Contains more ManganeseManganese +66.7%
Contains more CopperCopper +11.1%
~equal in Magnesium ~11mg
~equal in Calcium ~125mg
~equal in Potassium ~150mg
~equal in Zinc ~0.42mg
~equal in Phosphorus ~95mg
~equal in Sodium ~44mg
~equal in Selenium ~3.3µg

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
7
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% 34% 0.4% 30% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Milk
Milk
4
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +190.3%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more FolateFolate +160%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B2Vitamin B2 +37%
Contains more Vitamin B12Vitamin B12 +62.1%
Contains more CholineCholine +16.4%
~equal in Vitamin B5 ~0.361mg
~equal in Vitamin K ~0.1µg

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +12.5%
Contains more CarbsCarbs +11.4%
~equal in Fats ~0.97g
~equal in Water ~89.92g
~equal in Other ~0.75g

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
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +11.9%
Contains more Poly. FatPolyunsaturated fat +51.4%
~equal in Saturated Fat ~0.633g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
1
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +40.5%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kefir Milk Opinion
Calories 41kcal 42kcal Milk
Protein 3.79g 3.37g Kefir
Fats 0.93g 0.97g Milk
Vitamin C 0.2mg 0mg Kefir
Net carbs 4.48g 4.99g Milk
Carbs 4.48g 4.99g Milk
Cholesterol 5mg 5mg
Vitamin D 41IU 48IU Milk
Magnesium 12mg 11mg Kefir
Calcium 130mg 125mg Kefir
Potassium 164mg 150mg Kefir
Iron 0.04mg 0.03mg Kefir
Sugar 4.61g 5.2g Kefir
Copper 0.009mg 0.01mg Milk
Zinc 0.46mg 0.42mg Kefir
Phosphorus 105mg 95mg Kefir
Sodium 40mg 44mg Kefir
Vitamin A 569IU 196IU Kefir
Vitamin A RAE 171µg 58µg Kefir
Vitamin E 0.02mg 0.01mg Kefir
Vitamin D 1µg 1.2µg Milk
Manganese 0.005mg 0.003mg Kefir
Selenium 3.6µg 3.3µg Kefir
Vitamin B1 0.03mg 0.02mg Kefir
Vitamin B2 0.135mg 0.185mg Milk
Vitamin B3 0.15mg 0.093mg Kefir
Vitamin B5 0.385mg 0.361mg Kefir
Vitamin B6 0.058mg 0.037mg Kefir
Vitamin B12 0.29µg 0.47µg Milk
Vitamin K 0.1µg 0.1µg
Folate 13µg 5µg Kefir
Trans Fat 0.037g Milk
Choline 15.2mg 17.7mg Milk
Saturated Fat 0.658g 0.633g Milk
Monounsaturated Fat 0.31g 0.277g Kefir
Polyunsaturated fat 0.053g 0.035g Kefir
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - ALA 0.006g 0.004g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir
Omega-6 - Linoleic acid 0.029g 0.027g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Kefir
15%
Milk
Minerals Daily Need Coverage Score
15%
Kefir
14%
Milk

Comparison summary

Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 4mg)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $0.6)
Which food is richer in minerals?
Kefir
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (5 mg)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.