Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Kefir
  5. Compare
  6. Kefir vs. Yolk

Kefir vs. Yolk — In-Depth Nutrition Comparison

Compare

The main differences between Kefir and Yolk

  • Yolk is richer than Kefir in Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Iron, Folate, and Vitamin B2.
  • Daily need coverage for Cholesterol from Yolk is 360% higher.
  • Kefir contains less Saturated Fat.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Egg, yolk, raw, fresh.

Infographic

Kefir vs Yolk 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
4
:
6
Yolk
Yolk
Contains more Magnesium +140%
Contains more Potassium +50.5%
Contains less Sodium -16.7%
Contains more Iron +6725%
Contains more Phosphorus +271.4%
Contains more Zinc +400%
Contains more Copper +755.6%
Contains more Manganese +1000%
Contains more Selenium +1455.6%
Equal in Calcium - 129
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +140%
Contains more Potassium +50.5%
Contains less Sodium -16.7%
Contains more Iron +6725%
Contains more Phosphorus +271.4%
Contains more Zinc +400%
Contains more Copper +755.6%
Contains more Manganese +1000%
Contains more Selenium +1455.6%
Equal in Calcium - 129

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
2
:
10
Yolk
Yolk
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Contains more Vitamin A +153.4%
Contains more Vitamin E +12800%
Contains more Vitamin D +440%
Contains more Vitamin B1 +486.7%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B5 +676.6%
Contains more Vitamin B6 +503.4%
Contains more Folate +1023.1%
Contains more Vitamin B12 +572.4%
Contains more Vitamin K +600%
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%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Contains more Vitamin A +153.4%
Contains more Vitamin E +12800%
Contains more Vitamin D +440%
Contains more Vitamin B1 +486.7%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B5 +676.6%
Contains more Vitamin B6 +503.4%
Contains more Folate +1023.1%
Contains more Vitamin B12 +572.4%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Yolk
Yolk
Contains more Carbs +24.8%
Contains more Water +72.2%
Contains more Protein +318.5%
Contains more Fats +2753.8%
Contains more Other +132.9%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Carbs +24.8%
Contains more Water +72.2%
Contains more Protein +318.5%
Contains more Fats +2753.8%
Contains more Other +132.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Yolk
Yolk
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +3686.5%
Contains more Polyunsaturated fat +7832.1%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +3686.5%
Contains more Polyunsaturated fat +7832.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
2
:
4
Yolk
Yolk
Contains more Lactose +5185.7%
Contains more Galactose +1200%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Yolk
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Lactose +5185.7%
Contains more Galactose +1200%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Yolk Opinion
Net carbs 4.48g 3.59g Kefir
Protein 3.79g 15.86g Yolk
Fats 0.93g 26.54g Yolk
Carbs 4.48g 3.59g Kefir
Calories 41kcal 322kcal Yolk
Fructose 0g 0.07g Yolk
Sugar 4.61g 0.56g Yolk
Calcium 130mg 129mg Kefir
Iron 0.04mg 2.73mg Yolk
Magnesium 12mg 5mg Kefir
Phosphorus 105mg 390mg Yolk
Potassium 164mg 109mg Kefir
Sodium 40mg 48mg Kefir
Zinc 0.46mg 2.3mg Yolk
Copper 0.009mg 0.077mg Yolk
Manganese 0.005mg 0.055mg Yolk
Selenium 3.6µg 56µg Yolk
Vitamin A 569IU 1442IU Yolk
Vitamin A RAE 171µg 381µg Yolk
Vitamin E 0.02mg 2.58mg Yolk
Vitamin D 41IU 218IU Yolk
Vitamin D 1µg 5.4µg Yolk
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.176mg Yolk
Vitamin B2 0.135mg 0.528mg Yolk
Vitamin B3 0.15mg 0.024mg Kefir
Vitamin B5 0.385mg 2.99mg Yolk
Vitamin B6 0.058mg 0.35mg Yolk
Folate 13µg 146µg Yolk
Vitamin B12 0.29µg 1.95µg Yolk
Vitamin K 0.1µg 0.7µg Yolk
Tryptophan 0.177mg Yolk
Threonine 0.687mg Yolk
Isoleucine 0.866mg Yolk
Leucine 1.399mg Yolk
Lysine 1.217mg Yolk
Methionine 0.378mg Yolk
Phenylalanine 0.681mg Yolk
Valine 0.949mg Yolk
Histidine 0.416mg Yolk
Cholesterol 5mg 1085mg Kefir
Trans Fat 0.037g Yolk
Saturated Fat 0.658g 9.551g Kefir
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 11.738g Yolk
Polyunsaturated fat 0.053g 4.204g Yolk
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 Yolk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Kefir
Kefir vs Yogurt
Yogurt
Kefir
Kefir vs Buttermilk
Buttermilk
Kefir
Kefir vs Greek yogurt
Greek yogurt
Yolk
Yolk vs Omelette
Omelette
Yolk
Yolk vs Egg
Egg
Yolk
Yolk vs Egg white
Egg white

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
90%
Yolk
Minerals Daily Need Coverage Score
15%
Kefir
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.05g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 1080mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 8.893g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $1)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.