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Omelette vs. Kefir — In-Depth Nutrition Comparison

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How are Omelette and Kefir different?

  • Omelette has more Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Iron, Phosphorus, and Vitamin E than Kefir.
  • Daily need coverage for Cholesterol from Omelette is 103% higher.
  • Omelette contains 65 times more Vitamin E than Kefir. While Omelette contains 1.29mg of Vitamin E , Kefir contains only 0.02mg.
  • Kefir has less Cholesterol.

Egg, whole, cooked, omelet and Kefir, lowfat, plain, LIFEWAY are the varieties used in this article.

Infographic

Omelette 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.
:
4
Kefir
Contains more Iron +3600%
Contains more Phosphorus +59%
Contains more Zinc +137%
Contains more Copper +600%
Contains more Manganese +380%
Contains more Selenium +616.7%
Contains more Calcium +170.8%
Contains more Potassium +40.2%
Contains less Sodium -74.2%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +3600%
Contains more Phosphorus +59%
Contains more Zinc +137%
Contains more Copper +600%
Contains more Manganese +380%
Contains more Selenium +616.7%
Contains more Calcium +170.8%
Contains more Potassium +40.2%
Contains less Sodium -74.2%
Equal in Magnesium - 12

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.
:
2
Kefir
Contains more Vitamin E +6350%
Contains more Vitamin D +70%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +185.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin B6 +146.6%
Contains more Folate +200%
Contains more Vitamin B12 +162.1%
Contains more Vitamin K +4400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Equal in Vitamin A - 569
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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%
Contains more Vitamin E +6350%
Contains more Vitamin D +70%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +185.9%
Contains more Vitamin B5 +234.8%
Contains more Vitamin B6 +146.6%
Contains more Folate +200%
Contains more Vitamin B12 +162.1%
Contains more Vitamin K +4400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Equal in Vitamin A - 569

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Kefir
Contains more Protein +178.9%
Contains more Fats +1153.8%
Contains more Other +37%
Contains more Carbs +600%
Contains more Water +18.3%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
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 Protein +178.9%
Contains more Fats +1153.8%
Contains more Other +37%
Contains more Carbs +600%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Kefir
Contains more Monounsaturated Fat +1462.3%
Contains more Polyunsaturated fat +5017%
Contains less Saturated Fat -80.2%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1462.3%
Contains more Polyunsaturated fat +5017%
Contains less Saturated Fat -80.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Kefir
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Kefir
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 Omelette Kefir Opinion
Net carbs 0.64g 4.48g Kefir
Protein 10.57g 3.79g Omelette
Fats 11.66g 0.93g Omelette
Carbs 0.64g 4.48g Kefir
Calories 154kcal 41kcal Omelette
Sugar 0.31g 4.61g Omelette
Calcium 48mg 130mg Kefir
Iron 1.48mg 0.04mg Omelette
Magnesium 11mg 12mg Kefir
Phosphorus 167mg 105mg Omelette
Potassium 117mg 164mg Kefir
Sodium 155mg 40mg Kefir
Zinc 1.09mg 0.46mg Omelette
Copper 0.063mg 0.009mg Omelette
Manganese 0.024mg 0.005mg Omelette
Selenium 25.8µg 3.6µg Omelette
Vitamin A 617IU 569IU Omelette
Vitamin A RAE 172µg 171µg Omelette
Vitamin E 1.29mg 0.02mg Omelette
Vitamin D 69IU 41IU Omelette
Vitamin D 1.7µg 1µg Omelette
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.034mg 0.03mg Omelette
Vitamin B2 0.386mg 0.135mg Omelette
Vitamin B3 0.064mg 0.15mg Kefir
Vitamin B5 1.289mg 0.385mg Omelette
Vitamin B6 0.143mg 0.058mg Omelette
Folate 39µg 13µg Omelette
Vitamin B12 0.76µg 0.29µg Omelette
Vitamin K 4.5µg 0.1µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 313mg 5mg Kefir
Trans Fat 0.709g 0.037g Kefir
Saturated Fat 3.319g 0.658g Kefir
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0.001g Omelette
Monounsaturated Fat 4.843g 0.31g Omelette
Polyunsaturated fat 2.712g 0.053g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0g Omelette
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
Omelette Kefir
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
38%
Omelette
16%
Kefir
Minerals Daily Need Coverage Score
37%
Omelette
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.3g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 115mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 2.661g)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.