Kefir vs. Whey — In-Depth Nutrition Comparison
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Summary of differences between kefir and whey
- Whey has less vitamin A, phosphorus, and calcium than kefir.
- Kefir covers your daily need for vitamin A, 11% more than whey.
- Kefir has 3 times more calcium than whey. While kefir has 130mg of calcium, whey has only 47mg.
These are the specific foods used in this comparison Kefir, lowfat, plain, LIFEWAY and Whey, sweet, fluid.
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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +176.6% |
| Contains more CopperCopper | +125% |
| Contains more ZincZinc | +253.8% |
| Contains more PhosphorusPhosphorus | +128.3% |
| Contains less SodiumSodium | -25.9% |
| Contains more ManganeseManganese | +400% |
| Contains more SeleniumSelenium | +89.5% |
| Contains more IronIron | +50% |
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.
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +5600% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +102.7% |
| Contains more Vitamin B6Vitamin B6 | +87.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +17% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 171µg | 3µg | 19% |
| Calcium | 130mg | 47mg | 8% |
| Phosphorus | 105mg | 46mg | 8% |
| Protein | 3.79g | 0.85g | 6% |
| Vitamin D | 1µg | 5% | |
| Vitamin D | 41IU | 5% | |
| Zinc | 0.46mg | 0.13mg | 3% |
| Folate | 13µg | 1µg | 3% |
| Selenium | 3.6µg | 1.9µg | 3% |
| Vitamin B6 | 0.058mg | 0.031mg | 2% |
| Vitamin B2 | 0.135mg | 0.158mg | 2% |
| Saturated fat | 0.658g | 0.23g | 2% |
| Copper | 0.009mg | 0.004mg | 1% |
| Sodium | 40mg | 54mg | 1% |
| Magnesium | 12mg | 8mg | 1% |
| Cholesterol | 5mg | 2mg | 1% |
| Vitamin B1 | 0.03mg | 0.036mg | 1% |
| Monounsaturated fat | 0.31g | 0.1g | 1% |
| Fats | 0.93g | 0.36g | 1% |
| Calories | 41kcal | 27kcal | 1% |
| Vitamin C | 0.2mg | 0.1mg | 0% |
| Carbs | 4.48g | 5.14g | 0% |
| Net carbs | 4.48g | 5.14g | N/A |
| Potassium | 164mg | 161mg | 0% |
| Iron | 0.04mg | 0.06mg | 0% |
| Sugar | 4.61g | 5.14g | N/A |
| Vitamin E | 0.02mg | 0mg | 0% |
| Manganese | 0.005mg | 0.001mg | 0% |
| Vitamin B3 | 0.15mg | 0.074mg | 0% |
| Vitamin B5 | 0.385mg | 0.383mg | 0% |
| Vitamin B12 | 0.29µg | 0.28µg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.037g | N/A | |
| Choline | 15.2mg | 16mg | 0% |
| Polyunsaturated fat | 0.053g | 0.011g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.047mg | 0% | |
| Leucine | 0.078mg | 0% | |
| Lysine | 0.068mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.016mg | 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
| Contains more ProteinProtein | +345.9% |
| Contains more FatsFats | +158.3% |
| Contains more OtherOther | +37.7% |
| Contains more CarbsCarbs | +14.7% |
~equal in
Water
~93.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +210% |
| Contains more Poly. FatPolyunsaturated fat | +381.8% |
| Contains less Sat. FatSaturated fat | -65% |
