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 of Vitamin A 19% 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 | +4641.7% |
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
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| Calories | 41kcal | 27kcal |
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| Protein | 3.79g | 0.85g |
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| Fats | 0.93g | 0.36g |
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| Vitamin C | 0.2mg | 0.1mg |
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| Net carbs | 4.48g | 5.14g |
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| Carbs | 4.48g | 5.14g |
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| Cholesterol | 5mg | 2mg |
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| Vitamin D | 41IU |
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| Magnesium | 12mg | 8mg |
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| Calcium | 130mg | 47mg |
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| Potassium | 164mg | 161mg |
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| Iron | 0.04mg | 0.06mg |
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| Sugar | 4.61g | 5.14g |
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| Copper | 0.009mg | 0.004mg |
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| Zinc | 0.46mg | 0.13mg |
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| Phosphorus | 105mg | 46mg |
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| Sodium | 40mg | 54mg |
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| Vitamin A | 569IU | 12IU |
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| Vitamin A | 171µg | 3µg |
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| Vitamin E | 0.02mg | 0mg |
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| Vitamin D | 1µg |
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| Manganese | 0.005mg | 0.001mg |
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| Selenium | 3.6µg | 1.9µg |
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| Vitamin B1 | 0.03mg | 0.036mg |
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| Vitamin B2 | 0.135mg | 0.158mg |
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| Vitamin B3 | 0.15mg | 0.074mg |
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| Vitamin B5 | 0.385mg | 0.383mg |
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| Vitamin B6 | 0.058mg | 0.031mg |
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| Vitamin B12 | 0.29µg | 0.28µg |
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| Vitamin K | 0.1µg | 0µg |
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| Folate | 13µg | 1µg |
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| Trans Fat | 0.037g |
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| Choline | 15.2mg | 16mg |
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| Saturated Fat | 0.658g | 0.23g |
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| Monounsaturated Fat | 0.31g | 0.1g |
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| Polyunsaturated fat | 0.053g | 0.011g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.047mg |
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| Leucine | 0.078mg |
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| Lysine | 0.068mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.027mg |
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| Valine | 0.046mg |
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| Histidine | 0.016mg |
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| Omega-3 - ALA | 0.006g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
9%
Minerals Daily Need Coverage Score
15%
8%
Comparison summary
Which food is lower in Cholesterol?
Whey is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Whey is lower in Saturated Fat (difference - 0.428g)
Which food is lower in Sugar?
Kefir is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Kefir is lower in glycemic index (difference - 7)
Which food is cheaper?
Kefir is cheaper (difference - $3.6)
Which food is richer in minerals?
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir is relatively richer in vitamins