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  6. Kefir vs. Turkey egg

Kefir vs. Turkey egg — In-Depth Nutrition Comparison

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Significant differences between kefir and turkey eggs

  • The amount of vitamin B12, selenium, iron, vitamin B5, vitamin B2, folate, zinc, and phosphorus in turkey eggs is higher than in kefir.
  • Turkey eggs cover your daily cholesterol needs 309% more than kefir.
  • Kefir contains less saturated fat.

Specific food types used in this comparison are Kefir, lowfat, plain, LIFEWAY and Egg, turkey, whole, fresh, raw.

Infographic

Kefir vs Turkey egg 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
3
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 9.3% 30% 13% 154% 21% 43% 73% 20% 5% 187%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +15.5%
Contains less SodiumSodium -73.5%
Contains more IronIron +10150%
Contains more CopperCopper +588.9%
Contains more ZincZinc +243.5%
Contains more PhosphorusPhosphorus +61.9%
Contains more ManganeseManganese +660%
Contains more SeleniumSelenium +852.8%
~equal in Magnesium ~13mg

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
6
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 0% 55% 0% 0% 28% 108% 0.45% 113% 30% 211% 0% 53% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +248.1%
Contains more Vitamin B5Vitamin B5 +390.6%
Contains more Vitamin B6Vitamin B6 +125.9%
Contains more Vitamin B12Vitamin B12 +482.8%
Contains more FolateFolate +446.2%
~equal in Vitamin A ~166µg

All nutrients comparison - raw data values

Nutrient Kefir Turkey egg DV% diff.
Cholesterol 5mg 933mg 309%
Vitamin B12 0.29µg 1.69µg 58%
Selenium 3.6µg 34.3µg 56%
Iron 0.04mg 4.1mg 51%
Vitamin B5 0.385mg 1.889mg 30%
Vitamin B2 0.135mg 0.47mg 26%
Protein 3.79g 13.68g 20%
Fats 0.93g 11.88g 17%
Folate 13µg 71µg 15%
Saturated fat 0.658g 3.632g 14%
Polyunsaturated fat 0.053g 1.658g 11%
Monounsaturated fat 0.31g 4.571g 11%
Zinc 0.46mg 1.58mg 10%
Phosphorus 105mg 170mg 9%
Calories 41kcal 171kcal 7%
Vitamin B1 0.03mg 0.11mg 7%
Copper 0.009mg 0.062mg 6%
Vitamin B6 0.058mg 0.131mg 6%
Sodium 40mg 151mg 5%
Vitamin D 1µg 5%
Vitamin D 41IU 5%
Calcium 130mg 99mg 3%
Choline 15.2mg 3%
Vitamin B3 0.15mg 0.024mg 1%
Manganese 0.005mg 0.038mg 1%
Vitamin A 171µg 166µg 1%
Potassium 164mg 142mg 1%
Carbs 4.48g 1.15g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 1.15g N/A
Magnesium 12mg 13mg 0%
Sugar 4.61g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.037g N/A
Tryptophan 0.219mg 0%
Threonine 0.672mg 0%
Isoleucine 0.855mg 0%
Leucine 1.201mg 0%
Lysine 0.924mg 0%
Methionine 0.442mg 0%
Phenylalanine 0.773mg 0%
Valine 0.985mg 0%
Histidine 0.33mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0.001g 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
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
14% 12% 73%
Protein: 13.68 g
Fats: 11.88 g
Carbs: 1.15 g
Water: 72.5 g
Other: 0.79 g
Contains more CarbsCarbs +289.6%
Contains more WaterWater +24.2%
Contains more ProteinProtein +260.9%
Contains more FatsFats +1177.4%
~equal in Other ~0.79g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.632 g
Monounsaturated fat: Mono. Fat 4.571 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +1374.5%
Contains more Poly. FatPolyunsaturated fat +3028.3%

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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. Turkey egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172192/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.