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Kefir vs. Turkey egg — In-Depth Nutrition Comparison

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Significant differences between Kefir and Turkey egg

  • The amount of Vitamin B12, Selenium, Iron, Vitamin B5, Vitamin B2, Folate, Zinc, and Phosphorus in Turkey egg is higher than in Kefir.
  • Turkey egg covers 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
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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 more Calcium +31.3%
Contains more Potassium +15.5%
Contains less Sodium -73.5%
Contains more Iron +10150%
Contains more Phosphorus +61.9%
Contains more Zinc +243.5%
Contains more Copper +588.9%
Contains more Manganese +660%
Contains more Selenium +852.8%
Equal in Magnesium - 13
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 30% 154% 10% 73% 13% 20% 44% 21% 5% 188%
Contains more Calcium +31.3%
Contains more Potassium +15.5%
Contains less Sodium -73.5%
Contains more Iron +10150%
Contains more Phosphorus +61.9%
Contains more Zinc +243.5%
Contains more Copper +588.9%
Contains more Manganese +660%
Contains more Selenium +852.8%
Equal in Magnesium - 13

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +248.1%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +125.9%
Contains more Folate +446.2%
Contains more Vitamin B12 +482.8%
Equal in Vitamin A - 554
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 34% 0% 0% 0% 28% 109% 1% 114% 31% 54% 212% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +248.1%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +125.9%
Contains more Folate +446.2%
Contains more Vitamin B12 +482.8%
Equal in Vitamin A - 554

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +289.6%
Contains more Water +24.2%
Contains more Protein +260.9%
Contains more Fats +1177.4%
Equal in Other - 0.79
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 Carbs +289.6%
Contains more Water +24.2%
Contains more Protein +260.9%
Contains more Fats +1177.4%
Equal in Other - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +1374.5%
Contains more Polyunsaturated fat +3028.3%
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
37% 46% 17%
Saturated Fat: 3.632 g
Monounsaturated Fat: 4.571 g
Polyunsaturated fat: 1.658 g
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +1374.5%
Contains more Polyunsaturated fat +3028.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Turkey egg Opinion
Net carbs 4.48g 1.15g Kefir
Protein 3.79g 13.68g Turkey egg
Fats 0.93g 11.88g Turkey egg
Carbs 4.48g 1.15g Kefir
Calories 41kcal 171kcal Turkey egg
Sugar 4.61g Turkey egg
Calcium 130mg 99mg Kefir
Iron 0.04mg 4.1mg Turkey egg
Magnesium 12mg 13mg Turkey egg
Phosphorus 105mg 170mg Turkey egg
Potassium 164mg 142mg Kefir
Sodium 40mg 151mg Kefir
Zinc 0.46mg 1.58mg Turkey egg
Copper 0.009mg 0.062mg Turkey egg
Manganese 0.005mg 0.038mg Turkey egg
Selenium 3.6µg 34.3µg Turkey egg
Vitamin A 569IU 554IU Kefir
Vitamin A RAE 171µg 166µg Kefir
Vitamin E 0.02mg Kefir
Vitamin D 41IU Kefir
Vitamin D 1µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.11mg Turkey egg
Vitamin B2 0.135mg 0.47mg Turkey egg
Vitamin B3 0.15mg 0.024mg Kefir
Vitamin B5 0.385mg 1.889mg Turkey egg
Vitamin B6 0.058mg 0.131mg Turkey egg
Folate 13µg 71µg Turkey egg
Vitamin B12 0.29µg 1.69µg Turkey egg
Vitamin K 0.1µg Kefir
Tryptophan 0.219mg Turkey egg
Threonine 0.672mg Turkey egg
Isoleucine 0.855mg Turkey egg
Leucine 1.201mg Turkey egg
Lysine 0.924mg Turkey egg
Methionine 0.442mg Turkey egg
Phenylalanine 0.773mg Turkey egg
Valine 0.985mg Turkey egg
Histidine 0.33mg Turkey egg
Cholesterol 5mg 933mg Kefir
Trans Fat 0.037g Turkey egg
Saturated Fat 0.658g 3.632g Kefir
Omega-3 - DPA 0.001g Kefir
Monounsaturated Fat 0.31g 4.571g Turkey egg
Polyunsaturated fat 0.053g 1.658g Turkey egg
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 Turkey egg
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
48%
Turkey egg
Minerals Daily Need Coverage Score
15%
Kefir
55%
Turkey egg

Comparison summary

Which food is lower in Sugar?
Turkey egg
Turkey egg is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Turkey egg
Turkey egg is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Turkey egg
Turkey egg is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 111mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 928mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.974g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.