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  6. Kefir vs. Omelette

Kefir vs. Omelette — In-Depth Nutrition Comparison

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How are Kefir and Omelette different?

  • Omelette has more Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Iron, Phosphorus, and Vitamin E than Kefir.
  • Daily need coverage for Cholesterol from Omelette is 103% higher.
  • Kefir has less Saturated Fat.

Kefir, lowfat, plain, LIFEWAY and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Kefir vs Omelette 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
4
:
6
Omelette
Omelette
Contains more Calcium +170.8%
Contains more Potassium +40.2%
Contains less Sodium -74.2%
Contains more Iron +3600%
Contains more Phosphorus +59%
Contains more Zinc +137%
Contains more Copper +600%
Contains more Manganese +380%
Contains more Selenium +616.7%
Equal in Magnesium - 11
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +170.8%
Contains more Potassium +40.2%
Contains less Sodium -74.2%
Contains more Iron +3600%
Contains more Phosphorus +59%
Contains more Zinc +137%
Contains more Copper +600%
Contains more Manganese +380%
Contains more Selenium +616.7%
Equal in Magnesium - 11

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
2
:
10
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Contains more Vitamin E +6350%
Contains more Vitamin D +70%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +185.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin B6 +146.6%
Contains more Folate +200%
Contains more Vitamin B12 +162.1%
Contains more Vitamin K +4400%
Equal in Vitamin A - 617
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%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Contains more Vitamin E +6350%
Contains more Vitamin D +70%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +185.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin B6 +146.6%
Contains more Folate +200%
Contains more Vitamin B12 +162.1%
Contains more Vitamin K +4400%
Equal in Vitamin A - 617

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Omelette
Omelette
Contains more Carbs +600%
Contains more Water +18.3%
Contains more Protein +178.9%
Contains more Fats +1153.8%
Contains more Other +37%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Carbs +600%
Contains more Water +18.3%
Contains more Protein +178.9%
Contains more Fats +1153.8%
Contains more Other +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Omelette
Omelette
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +1462.3%
Contains more Polyunsaturated fat +5017%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +1462.3%
Contains more Polyunsaturated fat +5017%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
:
1
Omelette
Omelette
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Glucose +∞%
Kefir
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
Omelette
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Omelette Opinion
Net carbs 4.48g 0.64g Kefir
Protein 3.79g 10.57g Omelette
Fats 0.93g 11.66g Omelette
Carbs 4.48g 0.64g Kefir
Calories 41kcal 154kcal Omelette
Sugar 4.61g 0.31g Omelette
Calcium 130mg 48mg Kefir
Iron 0.04mg 1.48mg Omelette
Magnesium 12mg 11mg Kefir
Phosphorus 105mg 167mg Omelette
Potassium 164mg 117mg Kefir
Sodium 40mg 155mg Kefir
Zinc 0.46mg 1.09mg Omelette
Copper 0.009mg 0.063mg Omelette
Manganese 0.005mg 0.024mg Omelette
Selenium 3.6µg 25.8µg Omelette
Vitamin A 569IU 617IU Omelette
Vitamin A RAE 171µg 172µg Omelette
Vitamin E 0.02mg 1.29mg Omelette
Vitamin D 41IU 69IU Omelette
Vitamin D 1µg 1.7µg Omelette
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.034mg Omelette
Vitamin B2 0.135mg 0.386mg Omelette
Vitamin B3 0.15mg 0.064mg Kefir
Vitamin B5 0.385mg 1.289mg Omelette
Vitamin B6 0.058mg 0.143mg Omelette
Folate 13µg 39µg Omelette
Vitamin B12 0.29µg 0.76µg Omelette
Vitamin K 0.1µg 4.5µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 5mg 313mg Kefir
Trans Fat 0.037g 0.709g Kefir
Saturated Fat 0.658g 3.319g Kefir
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0.001g 0.006g Omelette
Monounsaturated Fat 0.31g 4.843g Omelette
Polyunsaturated fat 0.053g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0g 0.015g Omelette
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 Omelette
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
38%
Omelette
Minerals Daily Need Coverage Score
15%
Kefir
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.3g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 115mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.661g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.