Milk vs. Kefir — In-Depth Nutrition Comparison
Compare
Differences between Milk and Kefir
- Milk has more Vitamin B12, while Kefir has more Vitamin A RAE.
- Kefir's daily need coverage for Vitamin A RAE is 13% higher.
- Kefir contains 2 times less Vitamin B12 than Milk. Milk contains 0.47µg of Vitamin B12, while Kefir contains 0.29µg.
The food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Kefir, lowfat, plain, LIFEWAY.
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.
| Contains more IronIron | +33.3% |
| Contains more PhosphorusPhosphorus | +10.5% |
| Contains more ManganeseManganese | +66.7% |
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 DVitamin D | +20% |
| Contains more Vitamin B2Vitamin B2 | +37% |
| Contains more Vitamin B12Vitamin B12 | +62.1% |
| Contains more CholineCholine | +16.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +190.3% |
| Contains more Vitamin E Vitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +61.3% |
| Contains more Vitamin B6Vitamin B6 | +56.8% |
| Contains more FolateFolate | +160% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +11.4% |
| Contains more ProteinProtein | +12.5% |
~equal in
Fats
~0.93g
~equal in
Water
~90.07g
~equal in
Other
~0.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +11.9% |
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
~equal in
Saturated Fat
~0.658g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +40.5% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 42kcal | 41kcal |
|
| Protein | 3.37g | 3.79g |
|
| Fats | 0.97g | 0.93g |
|
| Vitamin C | 0mg | 0.2mg |
|
| Net carbs | 4.99g | 4.48g |
|
| Carbs | 4.99g | 4.48g |
|
| Cholesterol | 5mg | 5mg | |
| Vitamin D | 48IU | 41IU |
|
| Magnesium | 11mg | 12mg |
|
| Calcium | 125mg | 130mg |
|
| Potassium | 150mg | 164mg |
|
| Iron | 0.03mg | 0.04mg |
|
| Sugar | 5.2g | 4.61g |
|
| Copper | 0.01mg | 0.009mg |
|
| Zinc | 0.42mg | 0.46mg |
|
| Phosphorus | 95mg | 105mg |
|
| Sodium | 44mg | 40mg |
|
| Vitamin A | 196IU | 569IU |
|
| Vitamin A RAE | 58µg | 171µg |
|
| Vitamin E | 0.01mg | 0.02mg |
|
| Vitamin D | 1.2µg | 1µg |
|
| Manganese | 0.003mg | 0.005mg |
|
| Selenium | 3.3µg | 3.6µg |
|
| Vitamin B1 | 0.02mg | 0.03mg |
|
| Vitamin B2 | 0.185mg | 0.135mg |
|
| Vitamin B3 | 0.093mg | 0.15mg |
|
| Vitamin B5 | 0.361mg | 0.385mg |
|
| Vitamin B6 | 0.037mg | 0.058mg |
|
| Vitamin B12 | 0.47µg | 0.29µg |
|
| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 5µg | 13µg |
|
| Trans Fat | 0.037g |
|
|
| Choline | 17.7mg | 15.2mg |
|
| Saturated Fat | 0.633g | 0.658g |
|
| Monounsaturated Fat | 0.277g | 0.31g |
|
| Polyunsaturated fat | 0.035g | 0.053g |
|
| Tryptophan | 0.043mg |
|
|
| Threonine | 0.143mg |
|
|
| Isoleucine | 0.174mg |
|
|
| Leucine | 0.319mg |
|
|
| Lysine | 0.282mg |
|
|
| Methionine | 0.088mg |
|
|
| Phenylalanine | 0.174mg |
|
|
| Valine | 0.22mg |
|
|
| Histidine | 0.101mg |
|
|
| Omega-3 - ALA | 0.004g | 0.006g |
|
| Omega-3 - DPA | 0g | 0.001g |
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
|
|
| Omega-6 - Linoleic acid | 0.027g | 0.029g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
15%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Saturated Fat?
Milk is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Kefir is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 4mg)
Which food is cheaper?
Kefir is cheaper (difference - $0.6)
Which food is richer in minerals?
Kefir is relatively richer in minerals
Which food is richer in vitamins?
Kefir is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (5 mg)