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  6. Milk vs. Kefir

Milk vs. Kefir — In-Depth Nutrition Comparison

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Differences between milk and kefir

  • Milk has more vitamin B12, while kefir has more vitamin A.

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

Milk vs Kefir 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.
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Kefir
Kefir
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more IronIron +33.3%
Contains more PhosphorusPhosphorus +10.5%
Contains more ManganeseManganese +66.7%
~equal in Magnesium ~12mg
~equal in Calcium ~130mg
~equal in Potassium ~164mg
~equal in Copper ~0.009mg
~equal in Zinc ~0.46mg
~equal in Sodium ~40mg
~equal in Selenium ~3.6µg

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.
Milk
Milk
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Kefir
Kefir
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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 +194.8%
Contains more Vitamin EVitamin 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%
~equal in Vitamin B5 ~0.385mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Kefir
Kefir
2
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Kefir
Kefir
1
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
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.
Milk Kefir
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Milk Kefir DV% diff.
Vitamin A 58µg 171µg 13%
Vitamin B12 0.47µg 0.29µg 8%
Vitamin B2 0.185mg 0.135mg 4%
Vitamin B6 0.037mg 0.058mg 2%
Folate 5µg 13µg 2%
Protein 3.37g 3.79g 1%
Vitamin B1 0.02mg 0.03mg 1%
Selenium 3.3µg 3.6µg 1%
Vitamin D 48IU 41IU 1%
Vitamin D 1.2µg 1µg 1%
Calcium 125mg 130mg 1%
Phosphorus 95mg 105mg 1%
Calories 42kcal 41kcal 0%
Fats 0.97g 0.93g 0%
Vitamin C 0mg 0.2mg 0%
Net carbs 4.99g 4.48g N/A
Carbs 4.99g 4.48g 0%
Cholesterol 5mg 5mg 0%
Magnesium 11mg 12mg 0%
Potassium 150mg 164mg 0%
Iron 0.03mg 0.04mg 0%
Sugar 5.2g 4.61g N/A
Copper 0.01mg 0.009mg 0%
Zinc 0.42mg 0.46mg 0%
Sodium 44mg 40mg 0%
Vitamin E 0.01mg 0.02mg 0%
Manganese 0.003mg 0.005mg 0%
Vitamin B3 0.093mg 0.15mg 0%
Vitamin B5 0.361mg 0.385mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.037g N/A
Choline 17.7mg 15.2mg 0%
Saturated fat 0.633g 0.658g 0%
Monounsaturated fat 0.277g 0.31g 0%
Polyunsaturated fat 0.035g 0.053g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.027g 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Kefir
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Milk
16%
Kefir
Minerals Daily Need Coverage Score
14%
Milk
15%
Kefir

Comparison summary

Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 4mg)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $0.6)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (5 mg)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.