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  6. Kefir vs. Powdered milk

Kefir vs. Powdered milk — In-Depth Nutrition Comparison

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Differences between kefir and powdered milk

  • Kefir contains less vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, potassium, zinc, and selenium than powdered milk.
  • Powdered milk's daily need coverage for vitamin B12 is 123% higher.
  • The amount of cholesterol in kefir is lower.

The food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Milk, dry, whole, without added vitamin D.

Infographic

Kefir vs Powdered 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
1
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains less SodiumSodium -89.2%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +601.5%
Contains more PotassiumPotassium +711%
Contains more IronIron +1075%
Contains more CopperCopper +788.9%
Contains more ZincZinc +626.1%
Contains more PhosphorusPhosphorus +639%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +352.8%

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
1
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +50.9%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +843.3%
Contains more Vitamin B2Vitamin B2 +792.6%
Contains more Vitamin B3Vitamin B3 +330.7%
Contains more Vitamin B5Vitamin B5 +489.9%
Contains more Vitamin B6Vitamin B6 +420.7%
Contains more Vitamin B12Vitamin B12 +1020.7%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +184.6%
Contains more CholineCholine +672.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
1
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3546.6%
Contains more ProteinProtein +594.5%
Contains more FatsFats +2772%
Contains more CarbsCarbs +757.6%
Contains more OtherOther +732.9%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +2456.1%
Contains more Poly. FatPolyunsaturated fat +1154.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Powdered milk DV% diff.
Vitamin B12 0.29µg 3.25µg 123%
Phosphorus 105mg 776mg 96%
Vitamin B2 0.135mg 1.205mg 82%
Calcium 130mg 912mg 78%
Saturated fat 0.658g 16.742g 73%
Protein 3.79g 26.32g 45%
Fats 0.93g 26.71g 40%
Vitamin B5 0.385mg 2.271mg 38%
Potassium 164mg 1330mg 34%
Cholesterol 5mg 97mg 31%
Zinc 0.46mg 3.34mg 26%
Calories 41kcal 496kcal 23%
Selenium 3.6µg 16.3µg 23%
Vitamin B1 0.03mg 0.283mg 21%
Choline 15.2mg 117.4mg 19%
Vitamin B6 0.058mg 0.302mg 19%
Monounsaturated fat 0.31g 7.924g 19%
Magnesium 12mg 85mg 17%
Sodium 40mg 371mg 14%
Carbs 4.48g 38.42g 11%
Vitamin A 171µg 258µg 10%
Vitamin C 0.2mg 8.6mg 9%
Copper 0.009mg 0.08mg 8%
Folate 13µg 37µg 6%
Iron 0.04mg 0.47mg 5%
Vitamin E 0.02mg 0.58mg 4%
Polyunsaturated fat 0.053g 0.665g 4%
Vitamin B3 0.15mg 0.646mg 3%
Vitamin D 1µg 0.5µg 3%
Vitamin D 41IU 20IU 3%
Vitamin K 0.1µg 2.2µg 2%
Manganese 0.005mg 0.04mg 2%
Net carbs 4.48g 38.42g N/A
Sugar 4.61g 38.42g N/A
Trans fat 0.037g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Powdered 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
16%
Kefir
93%
Powdered milk
Minerals Daily Need Coverage Score
15%
Kefir
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 92mg)
Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 33.81g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Kefir
Kefir is lower in Saturated fat (difference - 16.084g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.