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  6. Kefir vs. Soft serve

Kefir vs. Soft serve — In-Depth Nutrition Comparison

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A recap on differences between kefir and soft serve

  • Soft serve is higher than kefir in vitamin B12 and monounsaturated fat.
  • Soft serve covers your daily saturated fat needs 34% more than kefir.
  • The amount of sugar in kefir is lower.
  • The glycemic index of kefir is lower.

Food varieties used in this article are Kefir, lowfat, plain, LIFEWAY and Ice cream, soft serve, chocolate.

Infographic

Kefir vs Soft serve 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains less SodiumSodium -34.4%
Contains more SeleniumSelenium +20%
Contains more IronIron +425%
Contains more CopperCopper +233.3%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +10.5%
~equal in Magnesium ~12mg
~equal in Calcium ~131mg
~equal in Potassium ~177mg
~equal in Manganese ~0.005mg

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
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 0.67% 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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin DVitamin D +42.9%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more FolateFolate +44.4%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin B12Vitamin B12 +72.4%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +71.1%
~equal in Vitamin A ~162µg

All nutrients comparison - raw data values

Nutrient Kefir Soft serve DV% diff.
Saturated fat 0.658g 7.46g 31%
Cholesterol 5mg 91mg 29%
Fats 0.93g 13g 19%
Calories 41kcal 222kcal 9%
Vitamin B12 0.29µg 0.5µg 9%
Monounsaturated fat 0.31g 3.49g 8%
Carbs 4.48g 22.2g 6%
Vitamin B2 0.135mg 0.182mg 4%
Vitamin E 0.02mg 0.61mg 4%
Polyunsaturated fat 0.053g 0.46g 3%
Fiber 0g 0.7g 3%
Choline 15.2mg 26mg 2%
Vitamin B5 0.385mg 0.506mg 2%
Vitamin B1 0.03mg 0.049mg 2%
Vitamin D 41IU 29IU 2%
Vitamin D 1µg 0.7µg 2%
Phosphorus 105mg 116mg 2%
Copper 0.009mg 0.03mg 2%
Iron 0.04mg 0.21mg 2%
Vitamin B6 0.058mg 0.048mg 1%
Vitamin C 0.2mg 0.8mg 1%
Caffeine 0mg 2mg 1%
Folate 13µg 9µg 1%
Vitamin K 0.1µg 0.9µg 1%
Protein 3.79g 4.1g 1%
Zinc 0.46mg 0.52mg 1%
Selenium 3.6µg 3µg 1%
Vitamin A 171µg 162µg 1%
Sodium 40mg 61mg 1%
Net carbs 4.48g 21.5g N/A
Magnesium 12mg 12mg 0%
Calcium 130mg 131mg 0%
Potassium 164mg 177mg 0%
Sugar 4.61g 21.16g N/A
Manganese 0.005mg 0.005mg 0%
Vitamin B3 0.15mg 0.095mg 0%
Trans fat 0.037g N/A
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 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

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +50.6%
Contains more FatsFats +1297.8%
Contains more CarbsCarbs +395.5%
Contains more OtherOther +23.3%
~equal in Protein ~4.1g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +1025.8%
Contains more Poly. FatPolyunsaturated fat +767.9%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.