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  6. Kefir vs. Whey

Kefir vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between Kefir and Whey

  • Whey has less Vitamin A RAE, Phosphorus, and Calcium than Kefir.
  • Kefir covers your daily need of Vitamin A RAE 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

Kefir vs Whey 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
9
:
1
Whey
Whey
Contains more Calcium +176.6%
Contains more Magnesium +50%
Contains more Phosphorus +128.3%
Contains less Sodium -25.9%
Contains more Zinc +253.8%
Contains more Copper +125%
Contains more Manganese +400%
Contains more Selenium +89.5%
Contains more Iron +50%
Equal in Potassium - 161
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +176.6%
Contains more Magnesium +50%
Contains more Phosphorus +128.3%
Contains less Sodium -25.9%
Contains more Zinc +253.8%
Contains more Copper +125%
Contains more Manganese +400%
Contains more Selenium +89.5%
Contains more Iron +50%
Equal in Potassium - 161

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
10
:
2
Whey
Whey
Contains more Vitamin A +4641.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +100%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B6 +87.1%
Contains more Folate +1200%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +17%
Equal in Vitamin B5 - 0.383
Equal in Vitamin B12 - 0.28
Kefir
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +4641.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +100%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B6 +87.1%
Contains more Folate +1200%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +17%
Equal in Vitamin B5 - 0.383
Equal in Vitamin B12 - 0.28

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
3
:
2
Whey
Whey
Contains more Protein +345.9%
Contains more Fats +158.3%
Contains more Other +37.7%
Contains more Carbs +14.7%
Equal in Water - 93.12
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +345.9%
Contains more Fats +158.3%
Contains more Other +37.7%
Contains more Carbs +14.7%
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +381.8%
Contains less Saturated Fat -65%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +381.8%
Contains less Saturated 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.
Kefir Whey
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kefir Whey Opinion
Net carbs 4.48g 5.14g Whey
Protein 3.79g 0.85g Kefir
Fats 0.93g 0.36g Kefir
Carbs 4.48g 5.14g Whey
Calories 41kcal 27kcal Kefir
Sugar 4.61g 5.14g Kefir
Calcium 130mg 47mg Kefir
Iron 0.04mg 0.06mg Whey
Magnesium 12mg 8mg Kefir
Phosphorus 105mg 46mg Kefir
Potassium 164mg 161mg Kefir
Sodium 40mg 54mg Kefir
Zinc 0.46mg 0.13mg Kefir
Copper 0.009mg 0.004mg Kefir
Manganese 0.005mg 0.001mg Kefir
Selenium 3.6µg 1.9µg Kefir
Vitamin A 569IU 12IU Kefir
Vitamin A RAE 171µg 3µg Kefir
Vitamin E 0.02mg 0mg Kefir
Vitamin D 41IU Kefir
Vitamin D 1µg Kefir
Vitamin C 0.2mg 0.1mg Kefir
Vitamin B1 0.03mg 0.036mg Whey
Vitamin B2 0.135mg 0.158mg Whey
Vitamin B3 0.15mg 0.074mg Kefir
Vitamin B5 0.385mg 0.383mg Kefir
Vitamin B6 0.058mg 0.031mg Kefir
Folate 13µg 1µg Kefir
Vitamin B12 0.29µg 0.28µg Kefir
Vitamin K 0.1µg 0µg Kefir
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 5mg 2mg Whey
Trans Fat 0.037g Whey
Saturated Fat 0.658g 0.23g Whey
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 0.1g Kefir
Polyunsaturated fat 0.053g 0.011g Kefir
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 Whey
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
9%
Whey
Minerals Daily Need Coverage Score
15%
Kefir
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.428g)
Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 7)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3.6)
Which food is richer in minerals?
Kefir
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.