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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.
Contains less Sodium -89.2%
Contains more Calcium +601.5%
Contains more Iron +1075%
Contains more Magnesium +608.3%
Contains more Phosphorus +639%
Contains more Potassium +711%
Contains more Zinc +626.1%
Contains more Copper +788.9%
Contains more Manganese +700%
Contains more Selenium +352.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 274% 18% 61% 333% 118% 49% 92% 27% 6% 89%
Contains less Sodium -89.2%
Contains more Calcium +601.5%
Contains more Iron +1075%
Contains more Magnesium +608.3%
Contains more Phosphorus +639%
Contains more Potassium +711%
Contains more Zinc +626.1%
Contains more Copper +788.9%
Contains more Manganese +700%
Contains more Selenium +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
1
:
Contains more Vitamin D +100%
Contains more Vitamin A +64.1%
Contains more Vitamin E +2800%
Contains more Vitamin C +4200%
Contains more Vitamin B1 +843.3%
Contains more Vitamin B2 +792.6%
Contains more Vitamin B3 +330.7%
Contains more Vitamin B5 +489.9%
Contains more Vitamin B6 +420.7%
Contains more Folate +184.6%
Contains more Vitamin B12 +1020.7%
Contains more Vitamin K +2100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 12% 15% 29% 71% 279% 13% 137% 70% 28% 407% 6%
Contains more Vitamin D +100%
Contains more Vitamin A +64.1%
Contains more Vitamin E +2800%
Contains more Vitamin C +4200%
Contains more Vitamin B1 +843.3%
Contains more Vitamin B2 +792.6%
Contains more Vitamin B3 +330.7%
Contains more Vitamin B5 +489.9%
Contains more Vitamin B6 +420.7%
Contains more Folate +184.6%
Contains more Vitamin B12 +1020.7%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +3546.6%
Contains more Protein +594.5%
Contains more Fats +2772%
Contains more Carbs +757.6%
Contains more Other +732.9%
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 Water +3546.6%
Contains more Protein +594.5%
Contains more Fats +2772%
Contains more Carbs +757.6%
Contains more Other +732.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2456.1%
Contains more Polyunsaturated fat +1154.7%
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
66% 31% 3%
Saturated Fat: 16.742 g
Monounsaturated Fat: 7.924 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2456.1%
Contains more Polyunsaturated 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 Sugar 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 Powdered milk Opinion
Net carbs 4.48g 38.42g Powdered milk
Protein 3.79g 26.32g Powdered milk
Fats 0.93g 26.71g Powdered milk
Carbs 4.48g 38.42g Powdered milk
Calories 41kcal 496kcal Powdered milk
Sugar 4.61g 38.42g Kefir
Calcium 130mg 912mg Powdered milk
Iron 0.04mg 0.47mg Powdered milk
Magnesium 12mg 85mg Powdered milk
Phosphorus 105mg 776mg Powdered milk
Potassium 164mg 1330mg Powdered milk
Sodium 40mg 371mg Kefir
Zinc 0.46mg 3.34mg Powdered milk
Copper 0.009mg 0.08mg Powdered milk
Manganese 0.005mg 0.04mg Powdered milk
Selenium 3.6µg 16.3µg Powdered milk
Vitamin A 569IU 934IU Powdered milk
Vitamin A RAE 171µg 258µg Powdered milk
Vitamin E 0.02mg 0.58mg Powdered milk
Vitamin D 41IU 20IU Kefir
Vitamin D 1µg 0.5µg Kefir
Vitamin C 0.2mg 8.6mg Powdered milk
Vitamin B1 0.03mg 0.283mg Powdered milk
Vitamin B2 0.135mg 1.205mg Powdered milk
Vitamin B3 0.15mg 0.646mg Powdered milk
Vitamin B5 0.385mg 2.271mg Powdered milk
Vitamin B6 0.058mg 0.302mg Powdered milk
Folate 13µg 37µg Powdered milk
Vitamin B12 0.29µg 3.25µg Powdered milk
Vitamin K 0.1µg 2.2µg Powdered milk
Tryptophan 0.371mg Powdered milk
Threonine 1.188mg Powdered milk
Isoleucine 1.592mg Powdered milk
Leucine 2.578mg Powdered milk
Lysine 2.087mg Powdered milk
Methionine 0.66mg Powdered milk
Phenylalanine 1.271mg Powdered milk
Valine 1.762mg Powdered milk
Histidine 0.714mg Powdered milk
Cholesterol 5mg 97mg Kefir
Trans Fat 0.037g Powdered milk
Saturated Fat 0.658g 16.742g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 7.924g Powdered milk
Polyunsaturated fat 0.053g 0.665g Powdered 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 Powdered 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
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 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 Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 92mg)
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.